What beats a lumpia served with a sweet chili sauce and a great white wine to go with it? Lumpia, or Filipino spring rolls, as they’re fondly called, are made with gluten-free fillings such as vegetables and meat, chicken, pork, shrimp, etc.., but where we usually have gluten threats are in the wrappers and sauce.
Since different varieties of lumpia call for different sauces, you should check with the chef or waiter about the kind of sauce used, just to make sure it is gluten-free. Or if you’re making them at home, go for brands that are certified gluten-free.
Some sauces are made with binders that contain a common gluten source, wheat. Also, some wrappers made out there are made with wheat flour, making them a source of gluten. I have made homemade gluten-free lumpia wrappers over a hundred times and will teach you how to get it done shortly in this write-up.
What Is Lumpia?
Lumpia is one of the numerous types of spring rolls common in the Philippines and Indonesia. Lumpia consists of fresh or cooked chopped beef and vegetable filings. It is usually wrapped in lettuce or a lumpia wrapper (a crepe or paper-like pastry skin) and is often served as a snack or an appetizer.
There are numerous ways of preparing lumpia, and they differ across countries. In the Philippines, where it is a common snack at events and gatherings, there are two types of lumpia, the first being lumpiang hubád, which is also known as “naked spring roll” as it is devoid of a crepe wrap and contains fresh ingredients. While lumpiang Shanghai consists of beef or pork alongside spices and vegetables, The roll is usually complemented with sour and sweet sauces.
Indonesia equally offers numerous lumpia types, the first being the Semarang roll, which is either fried or fresh but contains pre-cooked prawns and bamboo shoots or dried shrimp and is served with a sweet chili and coconut tapioca-based sauce. Another type is known as lumpia basah and consists of carrots, bean sprouts, and shrimp or chicken. I will liken this to the Vietnamese spring roll.
While these sumptuous rolls have become the Philipines, and Indonesia’s favorites and are also eaten in a host of countries like the Netherlands, Belgium, etc., they were introduced around the 19th century by the Chinese settlers.
What Does Lumpia Taste Like?
The taste of lumpia can be described as savory, flavorful, and slightly sweet. The filling often has a combination of umami from the meat, sweetness from the vegetables, and a savory depth from the seasonings. The texture is crispy on the outside due to frying, while the inside remains moist and tender.
Love Filipino dishes? Check if Vietnamese egg rolls are gluten free.
Lumpia Nutritional Sheet
There are over 20 varieties of lumpia, and the nutritional content will vary depending on the ingredients and sauce used. We will be exploring Lumpiang Sariwa.
Fresh Lumpia (Lumpiang Sariwa) Per Serving (Approximately 1 Roll):
- Calories: 50-100 kcal
- 10–15 grams of carbs
- 2–5 g of protein
- 1-3g of fat
- 1-3g of fiber
- 2-4g of sugar
- 100-200mg of sodium
Is Lumpia Gluten Free?
When it comes to lumpia, I am a lover of this appetizer, and I have made over 15 different types for Thanksgiving, my guests, and randomly for my kids, who won’t stop craving it. Since we are all on a gluten-free diet, I ensure to omit sauces that could contain gluten.
The wrapper, sauces used for lumpia, like tauco sauce, peanut sauce, and palm sugar sauce, and fillings such as vegetables, beef, chicken, glass noodles, and bamboo shoots are all gluten-free.
However, some restaurant may used wheat-based wrappers making fresh lumpia the outright gluten free lumpia you will find. it is made with lettuce wraps without the inclusion of soy sauce. If You are getting the lumpia at restaurants, communicate your dietary restrictions, so cross contamination doest take place in the kitchen.
There are varieties of prepakaged lumpia rolls and they may contain gluten, which make it important for you to look at the labels. If you are making them at home, be sure to source gluten-free ingredients, and you can make use of our gluten-free recipe in the later part of the article.
What is lumpia made of?
Here’s a table of common ingredients and sauces used in making lumpia, along with their gluten-free status:
| Ingredient/Sauce | Gluten-Free Status |
|---|---|
| Spring Roll Wrappers | Varies by Brand (some gluten-free options available) |
| Ground meat (e.g., pork, beef, shrimp, chicken) | Gluten-Free |
| Tofu | Gluten-Free |
| Vegetables (e.g., carrots, cabbage, green beans) | Gluten-Free |
| Garlic | Gluten-Free |
| Onion | Gluten-Free |
| Soy sauce (used sparingly for flavor) | Gluten-free options are available. |
| Fish Sauce | Gluten-free options are available. |
| Oyster Sauce | Gluten-free options are available. |
| Black Pepper | Gluten-Free |
| Cooking oil (for frying Lumpiang Shanghai) | Gluten-Free |
Is Lumpia Healthy?
Fresh lumpia boast vitamins A, B, C, and other minerals all thanks to the vegetables and lettuce wrap. It is also rich in fiber and protein and it is great for diabetics and people on diets.
Lumpia made with wheat-based or gluten-free wrappers are also a great source of protein, fiber, minerals, and vitamins. However, they are deep fried, which significantly impacts the fat and calorie content, since the wrappers usually soak up oil. It also has a notable amount of carbs and sodium, making it less healthy.
Final Thoughts
The traditional lumpia recipe is gluten-free, but not everyone is aware of the benefits of keeping their meals gluten-free, which is why you need to ensure your lumpia is gluten-free by going to restaurants that have a gluten-free menu, or if you’re making the lumpia at home, you can use our gluten-free lumpia wrapper recipe, or if you’re getting a store-bought wrapper, prioritize wrappers made with rice or tapioca flour. Also, ensure the sauce is free of gluten. Did you enjoy our recipe? Tell us about your experience.
Is Lumpia Gluten Free? + Gluten Free Lumpia Recipe
Ingredients
- 3 cloves minced garlic
- 3 tbps gluten free soy sauce or tamari
- 1 kg ground pork or chicken
- 1 inch peeled or minced ginger
- 2 large eggs
- 2 tbps green scallions, chopped
- ½ cup shredded carrots (45 g)
- 1½ cup of shredded Napa cabbage
- ½ tsp black pepper
- Oil for frying or canola oil spray for air fryer
Instructions
- In a large bowl, work all the ingredients together until it is thoroughly combined.
- Spread your gluten free wrapper, pour a tablespoon of fillings to the side of the wrapper that is closer to you and tightly roll the wrappers, sealing the edges. When done, place on a baking sheet and set aside, you can cover with a baking towel.
- Turn half inch of oil in a large skillet and place over a medium to high heat.
- Fry each side of the lumpia for 2 minutes while ensuring you don't fry beyond 7 at a time.
- Serve and enjoy!
