Lentil san choy bau modified for your waist line, IBS, Vegan, heart health

One of my favourite Chinese starters – Lettuce Wraps with pork, chicken or lentils with  loads of hidden crunchy vegetables in a tasty savoury brown sauce, bundled up in fresh lettuce. Also known as San Choy Bow, it’s arguably the ultimate quick ,meal “just happens to be healthy”

 

Ingredients

  • 4 cm piece fresh ginger, peeled
  • 4cm green leaf of leak
  • 1 tbs vegetable paste
  • ½ – 1 fresh red chilli, deseeded if preferred, plus extra finely sliced to serve
  • 400g Drained tinned lentils,
  • 1 tbsp sesame seeds
  • 40 g carrot, cut into pieces
  • 200g mushrooms
  • 100g Chinese cabbage
  • 100g red capsicum
  • 140 g canned water chestnuts, drained
  • 400g Tin baby corn
  • 3 sprigs fresh coriander, leaves only, plus extra to serve
  • 1 – 2 spring onions green trimmed and finely sliced, to serve
  • 4 – 6 iceberg lettuce cups
  • fresh lime, cut into wedges, to serve (optional)

 

Sauce

1 tbs cornflour

  • 2 tbsp soy sauce
  • 2 tbsp oyster sauce
  • 1 tsp rice wine
  • 3 tbsp water
  • 1tbs Dark Soy Sauce
  • 2 tbs Mirrin

 

Nutrition

per 1 portion

Calories 11495 kJ / 285 kcal

Protein 28 g

Carbohydrates 15 g

Fat 5 g

Fibre 15 g

 

Preparation

Sauce

 Mix cornflour with 1 tbs water until lumpy and free. Then add the remaining sauce ingredients in a bowl and set aside.

Filling

  1. Heat 1 tsp oil in a wok or large skillet over high heat. Place ginger, leek and chilli into wok or saucepan and give it a quick stir.
  2. Place carrot, shiitake mushrooms, red capsicum, Chinese cabbage and toss for 5 minutes.
  3. 3.Add tinned lentils drained into mixture and cook further 4-5 min.
  4. 4.Add water chestnuts and baby corn, and coriander.
  5. Add sauce and cook for 1 ½ minutes until it thicken and is glossy.
  6. Transfer into lettuce cups and serve with extra finely sliced spring onion/shallot,
  7. To serve, spoon some filling into a lettuce leaf, some coriander extra chili and enjoy…