Moo shu is a classic Chinese dish, traditionally made with shredded pork, cabbage, mushrooms, and a flavorful sauce. In this vegan version, we’ve swapped the meat for a variety of fresh vegetables, creating a delightful and nourishing meal wrapped in tender Mandarin pancakes.
Health Benefits:
- The moo shu filling is packed with a variety of fresh vegetables, providing a wealth of essential vitamins, minerals, and antioxidants.
- Cabbage and carrots are excellent sources of vitamin C, which supports immune function and skin health.
- Mushrooms contain valuable B vitamins, including riboflavin and niacin, which play a role in energy metabolism and nerve function.
- The whole-grain Mandarin pancakes provide complex carbohydrates and fiber, promoting digestive health and sustained energy.
Enjoy this delicious and nutritious vegan moo shu wrap as a satisfying main dish or a flavorful appetizer. It’s a great way to incorporate more plant-based goodness into your diet!
Ingredients:
- 1 cup thinly sliced green cabbage
- 1 cup thinly sliced shiitake mushrooms
- 1 cup julienned carrots
- 1 cup julienned zucchini
- 1/2 cup thinly sliced onion
- 2 cloves garlic, minced
- 1 tablespoon sesame oil
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon ground ginger
- 1/4 teaspoon white pepper
For the Mandarin Pancakes:
- 2 cups all-purpose flour
- 1 cup boiling water
- 1/4 teaspoon salt
Instructions:
- Make the Mandarin Pancakes: In a large bowl, combine the flour and salt. Slowly pour in the boiling water, stirring continuously, until a shaggy dough forms. Knead the dough for about 5 minutes, until it becomes smooth and elastic. Cover and let rest for 30 minutes.
- Divide the dough into 12 equal pieces. On a lightly floured surface, roll each piece into a thin circle, about 6 inches in diameter. Heat a large non-stick skillet over medium heat. Cook the pancakes, one at a time, for about 1 minute per side, until lightly golden. Stack the cooked pancakes and keep them covered to prevent drying.
- Make the Moo Shu Filling: In a large skillet or wok, heat the sesame oil over medium-high heat. Add the garlic and sauté for 30 seconds, until fragrant.
- Add the sliced cabbage, mushrooms, carrots, zucchini, and onion to the skillet. Stir-fry the vegetables for 5-7 minutes, until they are tender-crisp.
- Add the soy sauce, rice vinegar, ground ginger, and white pepper to the skillet. Toss the vegetables to coat them evenly with the flavorful sauce.
- To Serve: Place a Mandarin pancake on a plate and spoon a portion of the moo shu vegetable filling into the center. Fold the pancake over the filling and enjoy!
Nutritional Information (per serving):
- Calories: 210
- Carbohydrates: 35g
- Protein: 6g
- Fat: 6g
- Fiber: 5g
- Vitamin A: 180% of the Daily Value
- Vitamin C: 35% of the Daily Value
- Vitamin K: 15% of the Daily Value
- Folate: 10% of the Daily Value
Vegan Moo Shu Vegetable Wraps
Moo shu is a classic Chinese dish, traditionally made with shredded pork, cabbage, mushrooms, and a flavorful sauce.
Ingredients
- 1 cup thinly sliced green cabbage
- 1 cup thinly sliced shiitake mushrooms
- 1 cup julienned carrots
- 1 cup julienned zucchini
- 1/2 cup thinly sliced onion
- 2 cloves garlic minced
- 1 tablespoon sesame oil
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon ground ginger
- 1/4 teaspoon white pepper
Instructions
- Make the Mandarin Pancakes: In a large bowl, combine the flour and salt. Slowly pour in the boiling water, stirring continuously, until a shaggy dough forms.
- Knead the dough for about 5 minutes, until it becomes smooth and elastic. Cover and let rest for 30 minutes.
- Divide the dough into 12 equal pieces. On a lightly floured surface, roll each piece into a thin circle, about 6 inches in diameter.
- Heat a large non-stick skillet over medium heat. Cook the pancakes, one at a time, for about 1 minute per side, until lightly golden.
- Stack the cooked pancakes and keep them covered to prevent drying.
- Make the Moo Shu Filling: In a large skillet or wok, heat the sesame oil over medium-high heat.
- Add the garlic and sauté for 30 seconds, until fragrant.
- Add the sliced cabbage, mushrooms, carrots, zucchini, and onion to the skillet.
- Stir-fry the vegetables for 5-7 minutes, until they are tender-crisp.
- Add the soy sauce, rice vinegar, ground ginger, and white pepper to the skillet.
- Toss the vegetables to coat them evenly with the flavorful sauce.
- To Serve: Place a Mandarin pancake on a plate and spoon a portion of the moo shu vegetable filling into the center.
- Fold the pancake over the filling and enjoy!
Notes
Nutritional Information (per serving):
- Calories: 210
- Carbohydrates: 35g
- Protein: 6g
- Fat: 6g
- Fiber: 5g
- Vitamin A: 180% of the Daily Value
- Vitamin C: 35% of the Daily Value
- Vitamin K: 15% of the Daily Value
- Folate: 10% of the Daily Value
