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Who has eaten San Choi Bau? Do you have a tried-and-tested vegan recipe? I love lettuce cups of any sort, so San Choi Bau is right up my food alley. It is usually made with Iceburg lettuce to get a nice big round cup, but I also make it with crips Cos lettuce.
For those who are not familiar with jackfruit, it is a great replacement for meat as it cuts up into shreds. If using fresh jackfruit, you need to get young or unripe jackfruit. To make shreds, you pull the fruit off the core of each segment. In canned jackfruit, you will still have the core. You can shred the fruit by pulling it away from the core and then use the core in a curry. I used the core in the lettuce cups by cutting it into small pieces.
Jackfruit only has three grams of protein per cup, so I added some cooked quinoa to the mix to increase the protein. Originally, you would use water chestnuts in the mix, but I added some chopped macadamias for crunch and protein.
Serve the San Choi Bau with a pickled salad or, if wanting even more protein, a brown rice noodle salad.
This recipe is enough for 16 lettuce cups.
Ingredients
1 small red onion diced finely
1 Tbsp ginger finely grated
150g shredded jackfruit
150g mushrooms diced small
¾ cup cooked quinoa
1 large carrot julienned (julienne grated
2 spring onions chopped finely use the green parts too
1 small or ½ large red capsicum diced
½ cup chopped toasted macadamias
½ tbsp mint chopped
2 tbsp avocado oil
2 tsp Tamari
a couple of pinches of salt
1 tsp coconut amino acids or ½ tsp rice malt syrup
1/2 tsp chilli flakes (optional)
2 tsp fresh lemon juice
2 small cos lettuce or 1 Iceburg lettuce
salt and pepper to taste
Method
Pull off the leaves of the Iceburg or Cos lettuces, wash and dry them, and lay them out on a platter.
Heat the avocado oil and fry the onion, capsicum, a pinch of salt, and ginger until cooked through.
Then add the mushrooms and cook for 2 minutes, adding a pinch of salt.
Next, add the jackfruit and spring onions and cook for 2 minutes or until the mushrooms are fully cooked.
Add the quinoa, tamari, chilli and coconut amino acid and cook until heated through. Stir through the macadamias and chopped mint. Season with salt and pepper to taste
Place spoonfuls of the mushroom-jackfruit mixture onto the lettuce cups and garnish with the julienned carrot (longer, very thin slices).
Serve straight away.
Enjoy, and I Hope you have a delicious week!
With gratitude Veet
Your recipe sounds delish but jackfruit is almost impossible to find on the island where I live in the Pacific NW. Some day! As for the quinoa...I just discovered a great crispy quinoa recipe which is great for adding some crunch factor to salads or veggies. Take cook quinoa and add in some oil (I used chili oil) and seasonings of your choice. Bake for 30 minutes, giving it a stir every ten minutes. It's high protein, low fat and a fun crunchy addition to ? Take care and thanks for sharing!