Vegetarian San Choy Bow Recipe

Friday, February 7, 2020, in Nutrition, Recipes by

This plant-based twist on traditional san choy bow features tofu mince, brown rice noodles, nuts and plenty of veg. It’s high in protein, iron and fibre and packed full of flavour with the goodness of garlic, chilli, ginger and herbs. Serve it up as a light lunch or dinner.

Serves 4, 1223 kJ per serve. This recipe is vegan, and gluten and wheat free.

INGREDIENTS

350g firm tofu
150g vermicelli (brown rice) noodles
1 tbsp olive oil
200g shitake mushrooms, finely chopped
2 garlic cloves, finely chopped
2 teaspoons ginger, grated
1 tablespoon coriander stems, finely chopped
2 carrots, grated
1 red chili, de seeded, chopped (optional)
2 tablespoon tamari (wheat free)
1 onion, thinly sliced
½ lemon, juiced
1 cup fresh coriander, coarsely chopped
8 iceberg lettuce leaves
1 cup peanuts or cashews

 

 

METHOD

  1. Cut tofu into small squares and place in a saucepan filled with water. Bring to the boil and wait for tofu to rise to the surface.

  2. Drain water and transfer tofu to a food processor and process to a mince-like consistency.

  3. Prepare rice noodles according to packet instructions.

  4. Heat a wok on medium-high heat, toast the nuts until golden brown and set aside.

  5. Heat the oil in the wok. Add onions, garlic, chili and coriander stalks. Stir fry for 3-4 minutes.

  6. Add the minced tofu, mushrooms, carrot and tamari and cook for a further 3 minutes.

  7. Stir through noodles. Add lemon juice, turn heat off and stir through.

  8. To serve, spoon mixture into individual lettuce leaf cups and garnish with fresh coriander and chopped nuts, and serve.

The Right Balance is a health and nutrition communications consultancy specialising in media and public relations, copywriting, health speaking, recipe development and corporate and community wellness initiatives.

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