Vegan "Beef" and Broccoli with Soy Chunks
Oct 04, 2024
"Beef" and Broccoli with Soy Chunks
Serves: 4 • Total Time: 30 mins • FODMAP Rating: High
This oil free Plant-Based Mongolian "Beef" recipe is everything you want in a weeknight meal—delicious, wholesome, and quick to whip up. The soy chunks are the star of the show, giving you that high protein satisfying, chewy bite, while the broccoli and mushrooms add color, crunch, and nutrition. If you don't like soya chunks, no problem. You can use pea protein chunks, soy curls, tofu or even chickpeas! (Just skip the rehydrating part if using tofu or chickpeas) And let’s talk about the sauce—ginger, garlic, soy sauce, and a touch of sweetness. It’s rich, savory, and coats everything perfectly. This dish feels like takeout but is waaaaay cheaper!
Ingredients:
- 1 1/2 cups soy chunks (or Pea Protein Chunks)
- 1 tbsp cornstarch
- 1-2 tbsp low-sodium soy sauce or tamari
- 1 tbsp garlic powder
- 1 tbsp sesame oil (optional, or water for oil-free)
- 1/2 cup low-sodium soy sauce or tamari
- 1/2 cup brown sugar or coconut sugar
- 1/4 cup water
- 1 tbsp fresh ginger, minced
- 2-3 cloves garlic, minced
- 2-3 green onions, sliced into 1-inch pieces (more for garnish if desired)
- 1 cup broccoli florets
- 1 cup mushrooms (sliced; shiitake, button, or baby bella work well)
- Sesame seeds for garnish
Instructions:
- Rehydrate the soy chunks:
- Bring a pot of water to a boil. Add soy chunks and cook for about 10 minutes until they soften. Drain and squeeze out as much excess water as possible.
- Prepare the soy chunks:
- Toss the rehydrated soy chunks with cornstarch, garlic powder, and 1 tbsp soy sauce or tamari to coat them for a crispy exterior.
- Cook the soy chunks:
- Heat a pan over medium heat. Add sesame oil if using, or just use a bit of water for oil-free cooking. Sauté the soy chunks until they are golden and crispy, about 6-8 minutes. Remove from the pan and set aside.
- My favorite OIL FREE OPTION: air fry the soya chunks at 400 degrees for about 10-15 mins.
- Sauté the vegetables:
- In the same pan, add a little water (or oil if using), and sauté the mushrooms for 2-3 minutes until soft.
- Add the broccoli florets and continue sautéing for another 3-4 minutes until the broccoli is tender but still crisp.
- Add the green onions and cook for 1-2 more minutes. Remove the veggies from the pan and set them aside with the soy chunks.
- Make the sauce:
- In the same pan, add minced garlic and ginger. Sauté for 1-2 minutes until fragrant.
- Add 1/2 cup soy sauce, 1/2 cup brown sugar, and 1/4 cup water. Stir and bring to a simmer. Cook for 3-5 minutes until the sauce thickens slightly.
- Combine everything:
- Add the soy chunks, broccoli, mushrooms, and green onions back into the pan. Toss everything together in the sauce to coat well.
- Let it simmer for another 2-3 minutes so that the flavors combine and the sauce thickens further.
- Add a cornstarch slurry (1 TBS cornstarch mixed with 2 TBS water)
- Serve:
- Garnish with additional green onions and sesame seeds.
- Serve over steamed rice or with a side of stir-fried noodles or vegetables.
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