I had to have Moo Shu. Things would not be peaceful within
until I was rolling up a delicious mixture of veggies in a thin wrapper – but I’ve
never moo shu’d before and it all looked so complicated. Fortunately I found
out that with a little organization making a vegetarian Moo Shu is no more
difficult than any other stir fry. The important thing is to do some mindful prep and assembly before beginning to cook.
I've made a convenient shopping list for you to print off and use at the end of the recipe!
The Moo Shu of Peace
|Ready to roll up and eat!|
Stir Fry Sauce (a delicious
basic sauce for any stir fry, just whisk in a small bowl until all the ingredients are well blended)
½ c vegetable stock, low sodium
2 T soy sauce, low sodium
Filling Groups to Prep
Prior to Stir Fry
Mixture One (whisk in
1 t soy sauce, low sodium
Mixture Two (place in
1 red onion, small, sliced thinly
2 T fresh ginger, grated or finely minced
Mixture Three (in
1 ½ cup shitake mushrooms, rinsed, patted dry and sliced
Mixture Four (in
4 cups cabbage, rinsed, cored, sliced (about half a large
head of cabbage)
2 cups snow peas, rinsed and cut lengthwise in half
2 cups carrots, shredded (I just buy a bag)
2-3 green onions, rinsed, outer peel removed, and sliced
Wok Oil (divided by use)
1 ½ t vegetable oil for use with Mixture One (the egg mixture). You can use peanut oil, vegetable, or grape seed, or any oil labeled for use with a wok. You need an
oil that has a very high smoking point. Do not ever try to stir fry in olive
1 ½ t vegetable oil for all other Mixtures
1 jar Hoisin sauce (a most excellent sauce indeed and
available anywhere that has an Asian food aisle.)
Lettuce leaves – rinse and pat dry with a tea towel or paper
towel. Clean enough so that each tortilla will have a piece of lettuce to fit
20 thin flour tortillas - If you live next to one of those
terrific Asian stores like Ranch 99, you can pick up some Moo Shu wrappers from
the frozen section. But my Thai friend says that thin fresh made tortillas
(like we got from the HEB) are just as delicious.
Wokking Made Easy
Before starting, the great thing to learn about wokking is that you need to keep the food moving. Don’t let it sit ever. That means go to the bathroom now. I’ll wait here….... Good, now we can begin. The wokkery takes about 14 minutes.
Heat the wok over medium heat. Add the vegetable oil and
swirl in the pan to coat. Give the eggs another whisking and add to the pan. Turn
the pan so the egg is thinly spread – lift on the sides and tilt the pan so
that egg runs from the top to the side. Cook for about 1-2 minutes or til
almost set. Flip (don’t worry about being perfect as you will slice it later)
and cook for another minute. Remove to a plate. Wipe out the wok with a paper
Slice the eggs into thin strips.
Return the wok to the stove only this time turn the
temperature to high. Not medium high, high heat. When you add ingredients, the
temperature will drop. If you begin at medium high, the temp will drop so low
that the veggies will not cook quickly and get that lovely crisp tender
texture. So, let it get hot – almost, but not quite to the point of smoking
Add the oil and swirl. Hold your hand over the wok – close,
but do not touch. Remember, you have the thing on high. You just want to make
sure the wok is dratted hot.
Add Mixture Two – the onion and ginger. Use two large wooden spoons as if you
are continually folding from the outside in all around the wok. Never stop stirring, if you are concerned about this have someone stir while you put ingredients in the wok. It will take 2-3 minutes for the onions to start to soften. Do not
over-cook. It does no good and you’ll only end up with a soggy veggie mess instead of crispy Moo Shu.
Add Mixture Three – the mushroom and garlic and continue
with that folding method of stirring for another 3-4 minutes. After about a
minute of this you can reduce the heat to medium-high. The mushrooms will start
to brown a bit.
Add Mixture Four – the cabbage, snow peas, carrots, and green
onions. Continue with the folding sort of stir, but take care as at first that
wok is very full. The cabbage will reduce shortly. Keep this up for about two
Finally, add the Sauce! And you thought I had forgotten the sauce;
give it another whisk before adding to the wok. Simmer and stir until the sauce
starts to thicken and coat the veggies. This won’t take long, maybe two or
Stir the egg strips into the hot veggie mixture.
How do I serve this
Put the wok on the table (on a very good hot pad) – no need
to dirty up another bowl. Just use the two wok spoons to serve.
Set out the jar of Hoisin sauce with a spoon and make sure
there are spreading knives at each place setting.
Set out a plate of rinsed and paper towel dried leaf
Spread a good amount of sauce on the tortilla, top with a
section of leaf lettuce big enough to mostly cover the tortilla. The lettuce
serves as a means of keeping the sauce from running straight through the
tortilla creating a very soggy mess.
Use the two wooden spoons and place a nice row of stir fry mixture on the
lettuce. Roll like you would a burrito or a soft taco and enjoy.
Moo Shu is very good left over, so don’t fuss that the
recipe makes a lot. Just take a tortilla, lettuce, and a container of Moo Shu
with a dollop of Hoisin to work, heat, and eat.
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to print JUST the shopping list, click on the print button, then click to delete all the other sections of the recipe. Then print the list!
SHOPPING LIST FOR VEGGIE MOO SHU
3 t garlic (from a jar is fine)
10 large or 20 small lettuce leaves
4 cups cabbage (pre-shredded is fine)
2 cups carrots (pre-shredded in a bag is fine)
2-3 green onions
1 red onion
2 T fresh ginger
1 ½ cup shitake mushrooms
1 tsp honey
20 thin flour tortillas
½ c vegetable stock, low sodium
1 jar Hoisin sauce
2 T plus 1 t soy sauce, low sodium
2 T plus 1 t sesame oil
3 t vegetable or wok oil (peanut oil, vegetable, or grapeseed)
3 tsp cornstarch