How to Make Gỏi Ngó Sen (Traditional & Healthy Version)
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.
Ingredients
- 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)
- 1 small Carrot, julienned (cà rốt)
- 2 tbsp Fresh mint leaves (rau thơm)
- 2 tbsp Fresh Vietnamese coriander (rau răm) (optional substitute: cilantro)
- 2 tbsp Roasted peanuts, crushed (đậu phộng rang)
- 1 Red chili, finely sliced (ớt đỏ)
- 2 tbsp Fish sauce (nước mắm)
- 2 tbsp Lime juice (freshly squeezed)
- 1 tsp Sugar (for dressing)
- 1 clove Garlic, minced (tỏi)
Step-by-step instructions
Step 1 · Soak sliced lotus stems in a mixture of water and a bit of vinegar ...
Soak sliced lotus stems in a mixture of water and a bit of vinegar for 10 minutes to enhance crispness and whiteness. Drain well.
Step 2 · Blanch shrimp in boiling water for 2-3 minutes until just cooked
Blanch shrimp in boiling water for 2-3 minutes until just cooked. Peel and devein if not already done. Slice pork thinly if using.
Step 3 · Prepare the dressing by mixing fish sauce
Prepare the dressing by mixing fish sauce, lime juice, sugar, minced garlic, and sliced chili. Stir until sugar dissolves.
Step 4 · In a large bowl
In a large bowl, combine lotus stems, julienned carrot, shrimp, pork (if using), mint, and Vietnamese coriander. Toss gently.
Step 5 · Pour the dressing over the salad and mix well to ensure all ingredi...
Pour the dressing over the salad and mix well to ensure all ingredients are coated evenly.
Step 6 · Transfer salad to serving plates
Transfer salad to serving plates. Top with crushed peanuts and extra fresh herbs if desired.
Why this recipe 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.
A note on tradition
Gỏi Ngó Sen is a beloved salad in southern Vietnam, often served at weddings, holidays, and special gatherings. Its cool, crisp flavors make it especially popular during warm weather and festive occasions. The lotus plant holds cultural significance in Vietnam, symbolizing purity and resilience, and is commonly used in both savory and sweet dishes. This salad reflects the Vietnamese philosophy of balance and freshness in cooking.