Sang Choy Bow? Or is it pronounced San Choi Bau? Maybe San Choy Bow? Could it be Sheng Cai Bao? Or even San Choi Bao? Quite honestly I give up!
As you can see I have decided on Mushroom Sang Choy Bow to describe my mushroom mix wrapped up in crunchy iceberg lettuce leaves. I have attempted to hunt down the correct spelling and pronunciation of “sang choy bow” many times, and I have given up. Even when asking friends with Chinese lineage I get various answers. I am guessing the variety in the spelling and pronunciation stems from what region the dish is being made in.
I am thrilled to be working again with the Australian Mushroom Growers’ Association in regard to this particular recipe. And as much as I wanted to give you a mushroom tempura recipe, I have gone all healthy.
Why am I on this sudden health kick? Sorry I know you are now drooling for the tempura recipe, but there is a good reason. You could be the one in every three Australians that suffer from vitamin D deficiency.
Healthy or not, the main thing that needs to be noted is that this recipe for mushroom sang choy bow is a brilliant vegetarian version to the standard chicken, pork or duck recipes commonly found. Packed full of flavour and very healthy for you too.
Plus, this recipe is healthier for you than you may think. Obviously is it is packed full of vegetables and is low in fat, but it also the perfect dish for these winter months when we aren’t spending as much time outdoors in the sun. In fact Australians are spending less time in the sun than they use to.
Did you know that mushrooms are a fantastic source of Vitamin D? And with Australians covering up and avoiding exposure to the sun due to our high risk of sun cancer, one in three Australians are vitamin D deficient.
I discovered something fascinating a few years ago when I attended a lunch by the Australian Mushroom Growers’ Association. If you expose three button mushrooms to direct sunlight they will absorb vitamin D. Once you have eaten the said exposed mushies, you will have received your daily requirement of vitamin D. Just three vitamin D activated mushrooms a day to keep you vitamin D intake in check, quite amazing. If you keep an eye out at your local grocer you can now find vitamin D mushrooms.
I do try and add vegetarian meals into our weekly meal plan. Which isn’t an easy thing to do living with meat loving Mac and Josh. I do find that mushrooms are readily accepted as a meat alternative. I think it has a lot to do with their texture and the deep full flavour they develop when cooked. That is what I love about this mushroom sang choy bow recipe. The full flavour and almost ‘meaty’ texture the diced mushrooms take on. You could say it is like mushroom mince.
If you are really watching what you eat, omit the fried noodles. If added they are the evil part of this recipe. But they really are a great addition, that extra crunch factor.
Sara xxx
Belly Rumbles would like to acknowledge its partnership with the Australian Mushroom Growers' Association for this post. This recipe was created, developed and photographed by Sara McCleary.
You may also enjoy these other mushroom recipes. Clockwise from top left corner; Beer Battered Mushrooms with Green Tea Salt & Yuzu Wasabi Mayonnaise, Mushroom Filo Pie, Easy Creamy Mushrooms on Toast.
Printable Recipe
Mushroom Sang Choy Bow
Ingredients
- 1 tablespoon olive oil
- 1 medium red onion medium diced
- 550 grams mushrooms medium diced
- 1 medium carrot finely diced
- 2 garlic cloves finely chopped
- 1 tablepsoon grated ginger
- 1 small red chilli finely chopped (de-seed if you don’t like too much heat)
- 227 grams water chestnuts finely diced
- 3 spring onions thinly sliced
- 2 tablespoons Chinese cooking wine/shao xing
- 1.5 tablepsoons dark soy sauce
- 2 teaspoons sesame oil
- 1 teaspoon cornflour
- 1 tablespoon water
- fried noodles optional
Instructions
- In a large non stick pan fry onions until they start to soften. Add mushroom and cook stirring until they start to release liquid.
- Add carrot and continue to cook until mushrooms have released all their liquid and the liquid starts to evaporate.
- Add garlic, ginger and chilli. Stir through thoroughly. Then add water chestnuts, continue to stir.
- In a small bowl add Chinese cooking wine, soy sauce and sesame oil. In another small bowl add cornflour and water, mix well until cornflour is fully dissolved without lumps. Add cornflour mixture to the wine and soy mix, stir well.
- Add the wine and soy sauce mix to the mushrooms and mix well. Mixture will thicken slightly and become glossy. Stir through one of the sliced spring onions.
- Serve immediately with lettuce cups, fried noodles (optional) and spring onion.
Oven Temperatures
All oven temperatures are fan forced.
Measurement Notes
All measurements are Australian metric standard. All measures are level, and cups are lightly packed unless specified. 1 teaspoon = 5ml / 1 tablespoon = 20mls / 1 cup = 250ml /4 teaspoons = 1 tablespoon.
NUTRITIONAL INFORMATION
The recipe's nutritional information is an approximation based on an online calculator. It is meant solely for reference purposes. If you're looking for precise details, be sure to double-check with your own research.
donna
i had to make it for a assignment
donna
and it was super ummmmmm!!!!!!!!!!
Sara
Awesome to hear Donna 😀
Christie
This dish is such a textural sensation! Love that you are sacrificing your craving belly rumbles for pure health 🙂
Sara
Texturally is a great dish, satisfies all the senses too.
Lizzie {Strayed Table}
What a great vegetarian version, I too have no idea how to spell or pronounce it correctly. My things is as long as I say it with confidence who could fault me. I am going to be giving this a go as my little one year old is going through a mushroom phase at the moment and I think she will love this.
Sara
Hope the little one enjoyed it. I agree, say it with confidence and own it.
Jo
I will definitely give this a try! It looks NOM. I do have to watch my carb intake because of pharmaceutical diabetes from all that prednesone after transplant, I can still do the noodles in moderation.
Can't wait to give this a try!
Sara
Let me know how you go! Send me a pic if you do end up making it, would love to share.
john | heneedsfood
Vitamin D activated mushrooms. Why did I suddenly think of Pete Evans?
Sarcasm aside, I adore my mushrooms and actually had no idea that they contain so much vitamin D. I'm still drooling over this sang choy bao, even if it isn't deep-fried.
Sara
It's okay I immediately think of Pete whenever anything is "activated"
THE HUNGRY MUM
Sara, this is like all my vege dreams coming true! Haven't had a decent vege sang choy bow in, well, never! Mum used to make a mean version with meat back in the day but this is something else! Pinning.
Sara
Hehe glad to know I have made your vege dream come true.
Helen | Grab Your Fork
Haha I'm pretty sure I write sang choy bow differently each time! And fried noodles aren't optional. Surely they're the best bit. lol
Sara
Glad to know I am not the only one that changes the spelling each time. Noted on the fried noodles 😉
Farha - faskitchen
Looks absolutely fabulous to say the least.. yummy and delicious filled with goodness to health wht more can one ask for
Sara
Thanks Farha, they are packed with goodness that is for sure.