Vegan Broccoli and "Beef"
Vegan Broccoli and “Beef”
Whip up this simple Vegan Broccoli and Beef meal for two on a night when you're craving something quick, comforting, AND nutritious. Oyster mushrooms make a great swap for beef with their meaty texture, lower carbon-footprint, and low caloric density. Enjoy this flavorful oil-free dish over a fluffy bed of rice and a sprinkle of sesame seeds.
Vegan Broccoli and "Beef"
Ingredients
- 8 oz oyster mushrooms
- 4 cups broccoli florets
- 1 cup brown rice, uncooked
- 1 Tbsp ginger, minced
- 3 cloves garlic, chopped
- 1/4 cup soy sauce
- 2 Tbsp vegan oyster sauce
- 2 Tbsp pure maple syrup
- 2 Tbsp water (plus more water for deglazing)
- 1 tsp sriracha
- 1 tsp corn starch
Instructions
- Cook your rice according to package instructions.
- Make a marinade by combining the soy sauce, vegan oyster sauce, maple syrup, and water together in a small mixing bowl.
- Separate the oyster mushrooms into individual mushrooms and peel apart any that are extra large.
- Add the mushrooms to the marinade and set aside for about ten minutes.
- Heat a wok (or large non-stick skillet) over medium heat. Add a few Tbsp of water to the wok, then add the ginger and garlic. Cook for about one minute.
- Remove the mushrooms from the marinade (reserving the remaining liquid), then add them to the wok. Cook for about 3 minutes, or until most of the liquid has evaporated.
- As the mushrooms cook, whisk the cornstarch and sriracha into the marinade. Set aside.
- Push the mushroom mixture to the sides of the wok and add the broccoli to the middle. Cook until the broccoli begins to turn bright green.
- Add the marinade mixture and simmer for about a minute, or until the sauce has thickened a bit (so it sticks to the broccoli).
- Serve over rice with a sprinkle of sesame seeds or another squeeze of sriracha. Enjoy!
Calories
352.10Fat (grams)
2.87Sat. Fat (grams)
0.53Carbs (grams)
73.26Fiber (grams)
15.23Net carbs
58.03Sugar (grams)
18.42Protein (grams)
16.72Sodium (milligrams)
2465.60Cholesterol (grams)
0.00About the Recipe:
As I’ve been finding the balance in working 40+ hours per week while trying to maintain and grow this blog, I’ve found that I don’t have the energy for cooking I once did. I want more simple, easy meals that don’t take very long. And I’m guessing most of my audience feels the same way. While it may be fun to spend several luxurious hours making pasta from scratch on a Sunday afternoon, you will no longer catch me spending longer than 40 minutes cooking dinner on a Wednesday night.
This recipe fits that bill. The marinade is simple, involving mostly ingredients I already have on hand. Only a handful of fresh produce is required and minimal chopping is involved. The thing that takes the longest is making the rice.
I also love that this meal is full packed with two of the healthiest foods on the planet: broccoli and mushrooms. To make this even healthier, reduce the sodium by using low-sodium soy sauce or liquid aminos.
RECIPE NOTES:
Find vegan oyster sauce in your local Asian market (labeled “Vegetarian Mushroom Oyster Sauce”). It’s delicious on lots of things and will last in your fridge for a long time.
If oyster mushrooms aren’t your thing, you could substitute the mushrooms with seitan, soy curls, or even tempeh (though you may want to increase the marinading time).
Make this even healthier by using low-sodium soy sauce or liquid aminos
Whenever cooking with a wok, remember to have your ingredients ready to go. The key is to cook things hot and fast, pushing the already cooked items up on the sides of the wok while cooking freshly added ingredients in the center. Since my wok is non-stick, I have to keep it at medium heat (but I’ve found that it gets plenty hot, even on that setting!).
I hope you enjoy this quick and simple vegan stir fry as much as we have!
Did you make this recipe? I want to hear about it! Hit me up on Instagram @notlikemama or leave a comment below. I love to see your versions of my recipes!
Happy Cooking!
Courtney