Recipe by: Becs Lowe Nutritionist
This is a beautiful light meal with loads of crunchy veges and flavour. Traditionally the mince would be beef, pork or chicken, however switching it out for mushrooms and soy makes it much lower in saturated fat and therefore better for your health! TVP (see recipe) can be bought at the supermarket in the health food section. Look for organic or GMO free brands.
Time: 40 mins
Serves: 4 people
Ingredients
• 300 g white button mushroom cut into cubes
• 1 cup dried TVP (textured vegetable protein) or use 300g firm tofu crumbled
• 1 cup boiling water (if using the TVP)
• 1 red capsicum, diced
• 2 tablespoon peanut oil/olive oil
• 1 medium brown/yellow onion, finely chopped
• 3 large garlic cloves, finely chopped
• 1 thumb of ginger freshly grated
• 2 Tbsp lime juice, freshly squeezed
• 2 Tbsp soy sauce/tamari
• 2 Tbsp hoisin sauce
• 2 Tbsp vegan oyster sauce (or regular), or kecap manis (sweet soy sauce)
• 2 spring onions the white and some green, sliced
• ½ cup canned water chestnuts cut into cubes (drained of liquid)
• ½ cup fresh mint leaves, roughly chopped
• ½ cup fresh coriander leaves, roughly chopped
• 1 teaspoon roasted sesame oil
• 1 long red chilli , finely sliced (optional)
• ¼ cup roasted peanuts, chopped
• 8 large iceberg lettuce leaves washed and trimmed
Instructions
• If using TVP, mix with the boiling water and cover for 10 mins.
• Prepare all the vegetables
• Heat the oil over high heat in a wok or large frying pan.
• Add the mushrooms to the pan. Leave them undisturbed for about 1 minute.
• Stir-fry or toss the mushrooms and again leave them for 1 minute. Repeat this process to brown the mushrooms.
• Add the TVP (or tofu if using) to the pan and stir. Leave for a minute and repeat.
• After 3-4 minutes cooking time add the onion and ginger and stir well.
• Cook for about another 2 minutes, stirring or tossing until the onion has softened and the TVP and mushrooms are browned.
• Add the garlic and red capsicum and stir-fry for a further minute.
• Meanwhile, add the lime juice, soy, hoisin and oyster sauces to a small bowl. Mix them together well.
• Add the combined sauces and lime juice to the pan. Toss to combine and cook a further minute or two. If the mixture needs a little extra liquid, add a tablespoon of water at a time.
• Add the spring onions, water chestnuts, mint, coriander and sesame oil. Toss to combine.
• Turn the mixture into a serving dish. Garnish with chopped peanuts and red chilli.
• Accompany with iceberg lettuce leaves.
• To serve, spoon some of the mixture onto a lettuce leaf, wrap up and enjoy.
Note: TVP (textured vegetable protein, also known as soy chunks or textured soy protein) is made from soybeans that have been defatted and dehydrated. It is an excellent and inexpensive source of protein and fibre that resembles mince in recipes. It can be bought at the supermarket in the health food section. Look for organic or GMO free brands.
