Power Spring Roll Wrappers
Made From Bean Flour
The power of beans goes far beyond what most people realize.
At BODY&SOIL, we’re dedicated to creating simple, affordable, and nutritious foods from local ingredients, foods that can heal the body, regenerate the soil, and reach the market.
And beans are number one on our list.
B&S team members Nina Karungi and Bonny Kalungi in our energy saving kitchen.
Every time we develop a new recipe, we’re amazed that so few people in Uganda are experimenting with local flours — especially bean flour. Sharing these bean-flour recipes is our way of changing that narrative.
Today we’re sharing a recipe we’re currently testing in the RUCID Organic College canteen: BODY&SOIL Spring Roll Wrappers made from bean flour, a healthier, high-protein alternative to wheat spring roll wrappers. Filled with vegetables (and more beans!), they make a nutritious snack for any time of day.
Beans bring protein, complex carbohydrates, minerals — and most importantly soluble fiber. The body doesn’t digest soluble fiber, but it uses it: it feeds beneficial gut bacteria, helps remove toxins, excess hormones, and bad cholesterol, and supports blood sugar balance through the enterohepatic circulation. We talk more about this in our bean bread recipe . It also keeps you full for longer, without the heavy feeling that too much gluten can sometimes cause. Combined with cassava or corn starch, bean flour creates soft, flexible, easy-to-roll sheets that taste great and cook beautifully.
Your ingredients for our BODY&SOIL bean spring rolls.
These wrappers are a perfect example of a healthy snack or breakfast that highlights the regeneration of local foods and health systems.
This is not a beginner recipe, so add a pinch of patience to your cooking time, and let’s get started:
Recipe Developed by: Collins Wandera and Bonny Kalungi working together above.
Ingredients
Yields: 60–64 spring roll wrappers
3 cups bean flour
2 cups starch (cassava or corn starch)
1 tsp salt
Water (as needed)
Cooking oil
Filing Ingredients
1 head cabbage (shredded)
2 carrots (grated)
1 onion (sliced)
1 green pepper (sliced)
1 tsp salt
greens of the carrots (a handful)
1 cup cooked beans
VaPa-Mix (our own B&S spice blend find here)
3–4 tsp oil for frying
Dough Procedure
1. Prepare the dough
Mix bean flour, starch, and salt in a bowl. Add water gradually until a smooth, soft dough forms.
2. Divide and shape
Divide the dough into small equal portions and roll each into a ball.
3. Roll into small circles
Flatten each ball into a thin, small circle.
4. Layer the circles
Lightly grease one circle with oil
Dust with a bit of flour
Place a second circle on top
Repeat to create 3–6 layered circles
5. Roll into a large sheet
Roll the stacked circles into one thin, even sheet.
Rolling the stacked circles into one thin, even sheet.
6. Cook lightly
Place the sheet on a heated pan and cook gently until it forms a soft wrapper. Do not brown — the wrapper must stay flexible. Do not over touch, as the dough might fall apart.
7. Separate the layers
While still warm, gently peel the layers apart to create individual thin wrappers.
8. Cut into portions
Cut into quarters or your preferred size.
9. Ready for use
Use your wrappers immediately for rolling — or store them for later (in plastic bag, container, or cover with a sauce pan. Do not store in the fridge as it will start cracking.)
Notes
Wrappers should be thin, soft, and flexible
Avoid overcooking — it makes them hard and prone to cracking
These wrappers are designed specifically for spring rolls
Filling Procedure
1. Wash and thinly slice all vegetables.
2. Heat oil in a pan and sauté onions until soft.
3. Add cabbage, carrots, and green pepper; stir-fry for a few minutes.
4. Mix in cooked beans, then season with VaPa-Mix and salt.
5. Stir in carrot greens at the end for freshness.
6. Let the filling cool completely before rolling.
Bonny mixing in the precooked beans into the fried filling.
Final Assembly
Make the “glue” by mixing cassava starch with water.
Place the filling on a wrapper and roll tightly, sealing the ends with the glue.
Bake at 200°C (400°F) for 20–30 minutes until golden brown.
You can also deep-fry, but if you do, be sure to use paper towels and let as much oil drip off as possible!
Serve warm and enjoy!
Our finished BODY&SOIL gluten-free spring rolls.
Some extra tips:
if you want to make your own spice mix like ours, here’s the recipe.
And if you’d like to learn how to make cassava starch at home, check out our YouTube channel!
Why These Spring Rolls Matter — BODY&SOIL Style
By choosing bean flour instead of refined imported wheat, we create spring rolls that:
support local farmers
reduce dependency on imports
provide more protein, minerals, and fiber
fit into everyday budgets
celebrate African ingredients
One wrapper, one snack, one new recipe at a time, we continue building healthier bodies, stronger soils, and local markets.
For questions drop a comment below, and feel free to try this recipe or share it with someone who should try it!
Thank you for being here!
