Need a new 30-minute oil-free plant-based dinner recipe that will satisfy your multi-vore household?
Soy Curls are just cooked and dehydrated non-GMO soy beans – no preservatives, additives or crazy “lab creations.” They are a fantastic stand-in for chicken or beef strips in your old favorite recipes. (If you are concerned about soy, please read this post.)
Whole soy foods like Soy Curls provide cancer-fighting protein. It’s an easy swap for me and my family, especially when compared to red meat, which is highly correlated with colorectal cancer.
I also love this recipe because it includes a generous serving of broccoli, a cruciferous vegetable that has more protein per calorie than steak. And unlike meat, broccoli delivers vitamin C, E, and A, fiber, folate, betacarotene, lutein, lycopene, flavonoids and other protective phytochemicals.
When it comes to key nutrients, broccoli has 10X as much as steak.
Ready to dig in?
Mongolian Soy Curls and Broccoli
Time: About 30 minutes
2 cups Butler Foods Soy Curls
2 cups very hot water
4-8 cups broccoli florets
2-4 cups cooked brown rice
sesame seeds (optional)
2 green onions, sliced (optional)
1 Tbsp. cornstarch
1 Tbsp. cold water
3 Tbsp. Braggs Liquid Aminos, Coconut Aminos, tamari or soy sauce
1/3 cup vegetable broth
2 cloves garlic, minced or pressed
1 tsp. grated ginger
1 Tbsp. maple syrup
1 Tbsp. red pepper flakes
- Preheat oven or toaster oven to 375 F.
- Rehydrate the soy curls in 2 cups of boiling or very, very hot water for 10 minutes. Squeeze out the excess water and place the soy curls on a silicone mat or parchment lined baking tray, or on the grid baking rack of your toaster oven. Bake for 10-15 minutes to dry them out and give them a meatier texture. (If you are pressed for time, you can skip this step. It will still taste delicious.) Note: If using a toaster oven, check them often to make sure they don’t get too dried out. It’s easy to over-do it.
- In a large pot filled with 1″ of water and a steamer basket, place the cut up broccoli. Steam for 5-10 minutes until desired level of “doneness.” (I like them crisp tender, my husband likes them softer. I strive for somewhere in between!) Alternate: Place broccoli in a microwave safe dish with 1 Tbsp. water and cover with glass or silicone lid. Microwave on high for 5 minutes.
- In a medium or large pot, combine all of the sauce ingredients. Bring to a simmer over medium heat, stirring occasionally until thickened. Remove from heat.
- Add the soy curls to the pot and stir to coat the pieces well with the sauce. (You may choose to toss in the broccoli at this point, and give it another stir, or serve it on the side.)
- Place 1/2-1 cup rice on each of 4 plates. Top with 1/4 of the soy curls and sauce. Sprinkle with sliced green onion and sesame seeds (optional.) Serve broccoli on the side if not included with the soy curls.