Lumpiang Sariwa- A Filipino Dish for diabetic and heart patients


  • The dish is composed of various vegetable slices that make it a healthy choice. It is also rich in protein due to the tofu, lean pork slices, and crushed nuts. There is also minimal fat content as minimal to no oil is needed in cooking the dish- making it appropriate for CVD patients. The ingredients have low GI as well, making it an ideal dish for diabetic patients. The high fiber content of the dish can assist patients who want to trim down their size.
  •  
8 : :  pieces: :  Lumpia wrappers: : 
½ : :  cup: :  Sliced Carrots, julienne style: : 
½ : :  cup: :  Sliced Green Beans, julienne style: : 
½ : :  cup: :  Sliced Cabbage, julienne style: : 
¼ : :  cup: :  Sliced Celery, julienne style: : 
¼ : :  cup: :  Sliced Jicama, julienne style: :  chestnut may be used instead of this ingredient
½ : :  cup: :  Ground Lean Pork or Chicken: : 
½ : :  cup: :  Cleaned and Deveined Shrimp: : 
1/3 : :  cup: :  Roasted and Dry peanuts: : 
8 : :  pcs: :  Red Leaf Lettuce: : 
½ : :  cup: :  Chicken broth: : 
1 : :  tbsp: :  Olive Oil: : 
cloves : :  -: :  Garlic: : 
¼ : :  tsp: :  Salt: : 




Preparation time: 50 minutes

Serves: 8                     


Ingredients:


A.   Lumpia Filling

1.    Lumpia wrappers- 8 pieces

2.    Sliced Carrots, julienne style – ½ cup

3.    Sliced Green Beans, julienne style- ½ cup

4.    Sliced Cabbage, julienne style- ½ cup

5.    Sliced Celery, julienne style- ¼ cup

6.    Sliced Jicama, julienne style- ¼ cup (chestnut may be used instead of this ingredient)

7.    Ground Lean Pork or Chicken- ½ cup

8.    Cleaned and Deveined Shrimp- ½ cup

9.    Roasted and Dry peanuts –  1/3 cup

10.  Red Leaf Lettuce- 8 pcs

11.  Chicken broth – ½ cup

12.  Olive Oil- 1 tbsp.

13.  Garlic- cloves

14.  Salt- ¼ tsp.

15.  Pepper- ¼ tsp. 

 

B. Lumpia Sauce  

1.    Cornstarch- 1 tsp.

2.    Cold Water- 2 tbsp. – this ingredient is mixed with the cornstarch

3.    Light Soy Sauce- 1 tbsp.

4.    Sautéed Vegetables broth- 1 cup

5.    Garlic- 2 cloves

6.    Brown Sugar- 1 tbsp.

 

 

Instructions:

Lumpia Filling

1.    Mince garlic, and crush peanuts using a mortar and pestle.

2.    Sauté garlic in oil. Add the ground meat and shrimp once garlic turns to golden brown.

3.    Add the carrots, green beans, celery, cabbage, and jicama until their consistency is crispy. Add the chicken broth and cook until the vegetables are well done. Add salt and pepper to taste. When done cooking, drain the mixture in a colander and set aside. The broth that was drain will then be used for the Lumpia sauce.

4.    Soak each Lumpia wrapper in water until it becomes soft and transparent. Wipe with a paper towel to dry the Lumpia wrappers. Place the lettuce on top of the wrapper.  

5.    Add two tbps. of the vegetable mixture on the lettuce lying over the Lumpia wrapper. Slightly fold in half and roll the Lumpia wrapper properly.

6.    Top with Lumpia sauce and chopped peanuts.

 

Lumpia Sauce

1.    Mix the vegetable broth previously drained with soy sauce, brown sugar, and garlic. Boil the mixture.

2.    Add the 2 tbsp. of cold water to the cornstarch and mix.

3.    Add the cornstarch mixture to the broth slowly. Stir the mixture until the sauce obtains a thick consistency- slightly viscous but can flow.

Nutrition Information:

            1 serving = 1 pc Lumpia

Calories: 150 kcal

Total Fat: 5 g

Saturated Fat: 0.5 g

Cholesterol: 55 mg

Sodium: 150 mg

Total Fiber: 2 g

Protein: 10 g

Carbohydrates: 20 g

Potassium: 170 mg



1. Cabbage, Carrots, Green Beans, Celery and Lettuce are all high in fiber that adds bulk to stools. Fiber also improves GIT processes and induces the feeling of fullness and reduces the feeling of hunger. These vegetables also contain antioxidants that serve as scavengers of cancer-causing free radicals.

2. Carrots, Celery, and Green beans can contribute to preventing Cardiovascular diseases. Carrots are rich in Potassium which is a vasodilator that decreases the tension in blood vessels and improves blood circulation. Another compound in carrots called coumarin, is associated to decreasing the risks for hypertension. Celery on the other hand, contains pthalides that is known to lower stress hormones in the blood. This reduces tension in the blood vessels causing them to relax and increase their cross-sectional area hence reducing the blood pressure. Further, pthalides stimulate bile secretion that consequently metabolizes cholesterol inside the body. This then prevents plaque formation and atherosclerosis. Lastly, green beans contain flavonoids that are observed to prevent blood clots in blood vessels as observed in a study conducted. This then prevents further aggravation of cardiovascular diseases caused by thrombotic activity.

3. Carrots, celery, and green beans are also helpful in Diabetic patients. Carrots contain carotenoids that help regulate blood sugar levels by influencing insulin resistance, and the amount of insulin and glucose per se. Celery, due to its high fiber content may also help in maintaining the calorie intake of a diabetic patient. Lastly, green beans were observed to have hypoglycemic effect on diabetic patients.

4. Tofu is a good source of iron, calcium, manganese, selenium, phosphorus, magnesium, copper, zinc and vitamin B1. Aside from these vitamins and minerals, Tofu is a good source of plant-based protein that is known to lower bad cholesterol. It also contains isoflavones, a kind of phytoestrogens that has a similar structure and action with estrogen.

5. In a study conducted, it was found that those who ate more peanuts have no other morbid cause of mortality as compared to those who rarely eat nuts. However, eating nuts should be in moderation due to its high fat content and the study conducted needs confirmation from other studies as well.