Lươn Om Chuối Đậu
Bữa trưa • Việt Nam
Về Lươn Om Chuối Đậu
Lươn om với chuối xanh, đậu phụ và mẻ, thơm tía tô — món dân dã đồng bằng Bắc Bộ.
How to Make Lươn Om Chuối Đậu (Traditional & Healthy Version)
Lươn Om Chuối Đậu is a beloved traditional Vietnamese dish that artfully combines eel (lươn), green bananas (chuối xanh), and tofu (đậu phụ) in a fragrant herbal broth. Originating from northern Vietnam, this recipe is renowned for its rustic flavors and use of local produce. The tender eel fillets are gently stewed with earthy green bananas and silky tofu, enriched by aromatic herbs like perilla (tía tô) and Vietnamese balm (kinh giới). The taste is a harmonious blend of savory, slightly sweet, and subtly sour notes, with a touch of umami from fermented rice paste (mẻ) and shrimp paste (mắm tôm). Lươn Om Chuối Đậu is more than just a meal—it's a celebration of Vietnamese culinary wisdom, highlighting the importance of seasonal ingredients and balanced nutrition. This healthy adaptation maintains all the authentic flavors while being mindful of calories, making it an excellent choice for those looking to enjoy Vietnamese cuisine in a nutritious way.
Ingredients(for 1 medium bowl per serving)
- 200g Fresh eel fillet (lươn)
- 150g Firm tofu (đậu phụ)
- 2 Green banana (chuối xanh)
- 50g Taro stem (dọc mùng (optional)) - optional
- 10g Perilla leaves (tía tô)
- 10g Vietnamese balm (kinh giới)
- 2 stalks Spring onion (hành lá)
- 1 tbsp Fermented rice paste (mẻ)
- 1 tsp Shrimp paste (mắm tôm)
- 1 tbsp Fish sauce (nước mắm)
- 1/2 tsp Turmeric powder (bột nghệ)
- 1 tsp Cooking oil (dầu ăn)
- to taste Salt and pepper
Instructions
- 1
Prepare the eel by rinsing with salt and vinegar, then slicing into bite-sized pieces. Marinate with turmeric, pepper, and a pinch of salt for 10 minutes.
10 minutes
Turmeric removes the fishy smell and adds beautiful color.
- 2
Peel green bananas, cut into thick slices, and soak in salted water to prevent browning. Cut tofu into cubes and pat dry.
5 minutes
Soaking bananas in salted water keeps them from turning black.
- 3
Lightly pan-fry tofu cubes in a non-stick pan with minimal oil until golden on all sides. Set aside.
5 minutes
Use tofu with a firm texture to prevent breaking apart.
- 4
In a pot, heat a little oil and sauté spring onions. Add marinated eel and stir-fry gently for 2 minutes.
3 minutes
Be gentle to keep eel pieces intact.
Why This Dish is Healthy
This dish is a healthy choice because it uses lean protein sources, minimal oil, and is loaded with fiber-rich vegetables. The herbal elements add micronutrients without extra calories. Using fresh, local ingredients and careful cooking methods preserves nutrients, making Lươn Om Chuối Đậu a heart-friendly, diabetes-conscious, and weight-management-friendly option for lunch.
Lươn Om Chuối Đậu is rich in protein from eel and tofu, while green bananas provide dietary fiber, potassium, and resistant starch that supports digestive health. The addition of herbs like perilla and Vietnamese balm delivers antioxidants and essential vitamins. Each serving is balanced with 140 calories, 13g protein, 10g carbs, and only 6g of healthy fats, making it suitable for those monitoring their macros and overall calorie intake.
Pro Tips
- 💡Tip 1: Always use fresh eel for the best texture and taste.
- 💡Tip 2: Soak green bananas in salted water to keep their color vibrant.
- 💡Tip 3: Add herbs at the last minute to maximize their fragrance.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed. Avoid freezing to maintain texture.
Best served: Lunch
Thông tin dinh dưỡng
| Chất dinh dưỡng | trên 100g |
|---|---|
| Năng lượng | 140.0 kcal |
| Protein | 13.0 g |
| Carb | 10.0 g |
| Tổng chất béo | 6.0 g |
| Chất xơ | 2.0 g |