Beef and Microgreen Salad (Gỏi Bò với Rau Mầm)

Microgreens have become a favourite among health-conscious cooks and food lovers alike, and for good reason. These tiny, vibrant greens are harvested at an early stage of growth, just after the first true leaves appear. Despite their small size, microgreens are packed with nutrients – studies have shown that they can contain significantly higher concentrations of vitamins, minerals, and antioxidants compared to their fully grown vegetable counterparts. For example, micro broccoli is known to have up to 40 times more vitamin E and vitamin C than mature broccoli. This makes microgreens an excellent way to boost your daily intake of essential nutrients, support your immune system, and promote overall wellness.

In addition to their impressive nutritional profile, microgreens are also incredibly versatile and easy to incorporate into your meals. Their delicate texture and fresh, slightly peppery flavour add a wonderful dimension to salads, sandwiches, and even soups. In this recipe, I’m using Micro Broccoli, which not only brings a subtle crunch and a burst of green to the dish, but also elevates the health benefits of the salad.

This Beef and Microgreen Salad is a perfect example of how healthy eating doesn’t have to be complicated or time-consuming. The recipe is super quick and easy to prepare, making it ideal for busy weeknights or a nutritious lunch. Thinly sliced flank beef is blanched for just a few seconds, keeping it tender and lean, while the microgreens, sweet peppers, and fresh herbs create a colourful and appetizing base. Everything is tossed in a zesty Vietnamese-style dressing made with fish sauce, lime juice, garlic, and Thai chilis, delivering a balance of sweet, sour, salty, and spicy flavours.

Not only is this salad incredibly healthy, but it’s also visually stunning. The combination of bright red peppers, deep green microgreens, and purple shallots makes for a beautiful presentation that’s sure to impress. Topped with crunchy peanuts and crispy fried shallots, every bite is a delightful mix of textures and tastes.

Whether you’re looking to add more greens to your diet, try something new, or simply enjoy a fresh and flavourful meal, this Beef and Microgreen Salad is a fantastic choice. It’s proof that nutritious food can be both delicious and beautiful – perfect for sharing with family and friends, or enjoying as a wholesome meal any day of the week.

Q&As on Beef and Microgreen Salad

1. What are microgreens?

Microgreens are young, edible seedlings of vegetables and herbs, typically harvested just after the first true leaves have developed. They are usually about 2.5 to 7.5 centimetres tall and come in a variety of types, including broccoli, radish, mustard, arugula, and many more.

Microgreens are celebrated not only for their delicate texture and vibrant flavour, but also for their impressive nutritional profile. Research has shown that microgreens often contain higher concentrations of vitamins, minerals, and antioxidants compared to their fully grown counterparts. For example, micro broccoli can have up to 40 times more nutrients like vitamin E, vitamin C, and beta-carotene than mature broccoli. These nutrients are important for supporting immune health, reducing inflammation, and protecting against chronic diseases.

In addition to being nutrient-dense, microgreens are easy to digest and can be enjoyed raw, making them a convenient way to boost the nutritional value of salads, sandwiches, and a variety of dishes. Their beautiful colours and fresh taste also make any meal more appealing and appetizing.

2. Why are microgreens pricey?

Microgreens tend to be more expensive than regular vegetables for several reasons. First, they require careful growing conditions, including controlled temperature, humidity, and light, which can increase production costs. Because they are harvested at a very young stage, microgreens yield less per crop compared to mature vegetables, meaning more frequent planting and harvesting are needed.

Additionally, microgreens are delicate and highly perishable, so they must be handled and transported with extra care to maintain their freshness and quality. Many microgreens are grown locally or organically, which can also contribute to higher prices. Finally, their high nutritional value, vibrant appearance, and popularity in gourmet cuisine make them a premium product, further influencing their cost.

3. Are microgreens different from sprouts?

Yes, microgreens are different from sprouts, even though both are young forms of plants. Sprouts are germinated seeds that are typically eaten whole, including the seed, root, stem, and tiny leaves, and are usually grown in water without soil. They are harvested just a few days after germination.

Microgreens, on the other hand, are grown in soil or a soil substitute and are harvested later, once the first true leaves have developed – usually after 7 to 21 days. Only the stems and leaves are eaten, not the roots. Microgreens tend to have a more intense flavour, a greater variety of textures, and a higher concentration of nutrients compared to sprouts. They are also less likely to harbour harmful bacteria, as they are grown above the soil and harvested cleanly.

4. Can I use other cuts of beef instead of flank beef for this recipe?

While you can technically use other cuts of beef, we highly recommend using flank beef for this recipe. Flank beef is relatively lean and has a good balance of flavour and tenderness when sliced thinly and cooked quickly. Other cuts, like sirloin or skirt steak, could also work if thinly sliced against the grain. However, tougher cuts like chuck or round steak would require longer cooking times and might not be as tender in the final salad. Flank beef provides the best texture and flavour profile for this quick and fresh dish.

5. I’ve noticed other Beef and Microgreen Salad recipes require the beef to be marinated, then stir-fried. Why does this recipe require only the beef to be blanched?

This recipe uses the blanching method for the beef because it’s much quicker and keeps the salad light and fresh. Blanching takes less time than marinating and stir-frying, making it perfect for a quick meal. It also helps the salad stay minimal in greasiness, since no oil is needed for cooking the beef. The result is a clean, healthy dish where the natural flavours of the beef and fresh microgreens really shine through.

6. How do you pronounce “Gỏi Bò với Rau Mầm?”

“Gỏi Bò với Rau Mầm” is pronounced as “goy baw vuh-ee rau mum.”

Here’s a breakdown:

• “Gỏi” sounds like “goy” (rhymes with “boy”)
• “Bò” sounds like “baw” (rhymes with “saw”)
• “với” is pronounced “vuh-ee” (the “vuh” is short, followed by a quick “ee”)
• “Rau” sounds like “row” (as in “row a boat”)
• “Mầm” sounds like “mum” (as in “mum and dad”)

Saying it slowly: “goy baw vuh-ee rau mum.”