Gỏi Ngó Sen

Name: Gỏi Ngó Sen
Cook time: 20 min
Total time: 20 min
Yield: 2 servings
Cuisine: Vietnamese

Gỏi & Cuốn • Việt Nam

kcal

Protein

Carbs

Fat

Data source: VietCalorie

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Về Gỏi Ngó Sen

Lotus stem salad with shrimp, pork, and peanuts in tangy fish sauce

How to Make Gỏi Ngó Sen (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Easy

Gỏi Ngó Sen, or Vietnamese Lotus Stem Salad, is a vibrant and refreshing dish deeply rooted in the culinary traditions of Vietnam. Originating from the southern regions, this salad brings together crunchy lotus stems, juicy shrimp, and aromatic herbs to create a harmonious balance of flavors and textures. The lotus stem, called 'ngó sen' in Vietnamese, is prized for its crisp bite and subtle sweetness, making it a beloved ingredient in many festive meals and family gatherings. This Vietnamese salad stands out for its use of fresh produce, lean proteins, and a tangy fish sauce dressing that perfectly complements the lightness of the main ingredients. Its simplicity and emphasis on fresh components make Gỏi Ngó Sen an excellent choice for health-conscious eaters. Traditionally served as a starter or light lunch, it is both satisfying and low in calories, ideal for those seeking authentic Vietnamese flavors without compromising on nutrition. The dish reflects the signature balance of sweet, sour, salty, and spicy notes that define Vietnam’s culinary landscape, making it a celebrated classic in Vietnamese cuisine.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: fish, peanuts, shellfish

Ingredients(for 1 medium bowl per person)

200g Lotus stem (ngó sen), sliced (available at Asian markets)
100g Cooked shrimp, peeled and deveined (tôm luộc)
50g Lean pork loin, boiled and sliced thin (thịt heo luộc) - optional
1 small Carrot, julienned (cà rốt)
2 tbsp Fresh mint leaves (rau thơm)
2 tbsp Fresh Vietnamese coriander (rau răm) (optional substitute: cilantro) - optional
2 tbsp Roasted peanuts, crushed (đậu phộng rang)
1 Red chili, finely sliced (ớt đỏ) - optional
2 tbsp Fish sauce (nước mắm)
2 tbsp Lime juice (freshly squeezed)
1 tsp Sugar (for dressing)
1 clove Garlic, minced (tỏi)

Instructions

1
Soak sliced lotus stems in a mixture of water and a bit of vinegar for 10 minutes to enhance crispness and whiteness. Drain well.
10 minutes
Rinse thoroughly after soaking to remove any vinegar taste.
2
Blanch shrimp in boiling water for 2-3 minutes until just cooked. Peel and devein if not already done. Slice pork thinly if using.
5 minutes
Do not overcook shrimp to maintain a juicy texture.
3
Prepare the dressing by mixing fish sauce, lime juice, sugar, minced garlic, and sliced chili. Stir until sugar dissolves.
3 minutes
Balance flavors by adjusting lime or sugar to taste.
4
In a large bowl, combine lotus stems, julienned carrot, shrimp, pork (if using), mint, and Vietnamese coriander. Toss gently.
2 minutes
Add herbs just before serving to preserve their aroma.

Why This Dish is Healthy

This Vietnamese lotus stem salad is a healthy choice because it is made primarily from fresh, raw vegetables, lean proteins, and a light, tangy dressing. The absence of heavy oils, fried components, or processed ingredients keeps the calorie count low. The combination of protein, fiber, and healthy fats helps you feel full and satisfied, supporting weight management and overall wellness. It’s an excellent dish for those seeking authentic Vietnamese food that aligns with healthy eating habits.

Gỏi Ngó Sen is low in calories and rich in dietary fiber, thanks to lotus stem and vegetables. The inclusion of shrimp provides lean protein, while peanuts add healthy fats and essential minerals. Herbs like mint and Vietnamese coriander supply antioxidants and vitamins A and C. The salad is gluten-free, low in saturated fat, and has a moderate glycemic impact when prepared with minimal sugar. Its light dressing and abundance of fresh ingredients make it a nutritious option for a balanced diet.

Pro Tips

💡Slice lotus stems evenly for consistent crunch.
💡Add herbs just before serving to maximize freshness.
💡Adjust dressing to taste—Vietnamese salads are all about balance!

Storage & Serving

Best enjoyed fresh, but leftovers can be refrigerated in an airtight container for up to 24 hours. Keep dressing and peanuts separate until serving to maintain texture.

Best served: Breakfast or Lunch