Serves 4. V, VG, DF, GF.
One of my favourite ways to dream up plant based meals is to think of foods from around the world and then re-make them with whole food ingredients.
This Vegetarian San Choy Bow is a great example. This is an awesome recipe to add to your stash of easy-to-make family-friendly plant based meals you can whip up on a weeknight.
My kids love this meal. in fact, my fussy 14yr old said she could eat it every day (yay me!). Of course she’d be the healthiest teenager on the planet if she did. For real.
Why this meal is AMAZING for you and your family’s health:
No common food allergens
Great plant based source of protein and iron (use that lemon for absorption!)
Rich in a multitude of vitamins and minerals
High in fibre
Supports healthy gut bacteria
Tips to help your kids eat it
Don’t make a fuss of what’s in it. They won’t even know unless you draw it to their attention. Let the flavours do the work for you.
Allow younger kids to add a little tomato sauce; if they eat all this good stuff, who cares about the tiny dash of sauce?!
Make it fun. It’s drippy and messy and that’s how San Choy Bow should be! Let them play with their food. Food should be enjoyable, especially healthy food!
Here's what you need to make it:
WHAT YOU NEED:
1 thumb sized piece of ginger, grated
2 cloves of garlic, minced
1/2 head cauliflower, finely cut or lightly blended to ‘cauliflower rice’
3 sticks of celery, finely diced
1 small red capsicum, cubed
3 shallots, finely sliced
1 cup cooked brown (French) lentils*
3 TBS Tamari
1 TBS rapadura sugar (or 2 TBS maple syrup)
1/2 cup roughly chopped walnuts
1 large iceberg lettuce
Sesame seeds and sesame oil for cooking/dressing
*You can use a 400gm tin of lentils. Wash and rinse well before adding. Always use BPA free canned foods. OR soak 1/2 cup dry lentils overnight, rinse well, then cook. Bring to boil and simmer for at least 30mins until lentils are completely soft. You can drain and freeze these, or use right away.
WHAT TO DO:
Remove the leaves from the lettuce individually, taking care not to break. Wash each well, and set aside.
Have all the veggies, including the lentils, prepped as per ingredient list before starting.
Heat a small amount of sesame oil in the base of a large fry pan. Add the garlic and ginger and cook, stirring until fragrant.
Add the cauliflower and cook, stirring for 2-3 mins to start softening.
Add the, celery, capsicum and 3/4 of the shallots. Continue cooking, stirring for 3-4 mins.
Now add the lentils, sugar, and a good splash of tamari. Continue to cook until well combined and hot all the way through.
Add the walnuts and extra shallots at the end, mix through and remove from heat.
Have a little taste. Season if needed.
TO SERVE: Add a few spoonfuls of the mixture into each lettuce cup. Sprinkle with sesame seeds and any extra shallots if you have it. Add a squeeze of lemon to help digest and absorb. Sprinkle with some chilli flakes if you like a little spice (I LOVE mine with Sriracha). Wrap up your leaf and munch away!