Beef-less Broccoli is a great recipe for Meatless Monday. It’s simple to prepare, and the use of soy curls marinated in a teriyaki style marinade is a great meat substitute, even Baker’s Man had no complaints about the Beef-less Broccoli when I served it for dinner. This recipe is basically a vegan version of broccoli beef, and it’s delicious.
I know that someone is going to leave a comment about soy and GMO’s, so I want to tell you that these soy curls were made from non-GMO soy beans that were raised without pesticides. That means my Beef-less Broccoli is GMO free.
Now, it’s disclosure time. Before I proceed, I need to tell everyone where I got the idea for this meatless recipe. Flo Lum, made this recipe, except her version was made with beef. I saw this recipe back when we were doing our 30 days of vegan series. Everyone who watched her video, wanted broccoli beef, so I used her recipe, and converted it to vegan through the use of soy curls. For step by step instructions and a great video, check this link to her Instant Pot Broccoli Beef, just remember to follow the directions below for using the soy curls, unless you’re a carnivore and would prefer to have broccoli beef.
Unfortunately, when I made the vegan broccoli beef that we now refer to as “Beefless Broccoli” I didn’t take photos of the recipe, and I had trouble finding soy curls. Besides, I really like to make sure the recipe works. I had to make it three times successfully, so it’s been a while before I was able to publish this recipe.
What you will need to prepare Beef-less Broccoli:
From the Pantry:
- Rice
- Sugar
- Cornstarch
- Soy Curls
- Rice Vinegar
- Granulated Garlic
- Vegetable Oil
From the Refrigerator:
- Soy Sauce
- Broccoli
- Ginger Root
From the Root Cellar:
- Garlic
- Onion
Does making Beef-less Broccoli take a long time?
This recipe goes together quickly. The only difficult, or time consuming, part of this recipe is soaking, or re-hydrating, the Soy Curls. There are three ways that this can be accomplished.
- Heat some water on the stove, and pour water over the soy curls and allow them to soak until they’re re-hydrated.
- Soak them for 24 to 48 hours in the refrigerator
- Boil them in the marinade, mixed with enough water to cover them (about 2 1/2 cups), on the stove for about 10 minutes.
Since I’m lazy, and I knew I was going to prepare this the next day, I poured about 2 1/2 cups hot hot water over my soy curls and let them soften up a bit before adding the marinade ingredients and storing them in the fridge overnight.
How do you prepare Beef-less Broccoli?
Once you’ve re-hydrated the soy curls, the rest of the recipe is simple.
Allow your rice to soak while you chop the vegetables.
In order to prevent under cooked rice, the very first thing you need to do is rinse your rice, and add the water to the bowl you’ll be using for your pot in pot rice with the rice. Set it aside and allow the rice to soak while you’re chopping the vegetables. Crunchy and raw rice can really ruin a meal. (I tried this by adding water to the rice at the end, just before putting it into the pressure cooker, and my rice wasn’t fully cooked. Learn from my mistakes.)
Now, it’s time for you to heat the oil in the bottom of the Instant Pot which is set to saute mode. Then, the onion, garlic, and ginger are sauteed for a couple of minutes until the onion is becoming translucent and the garlic and ginger are releasing their fragrance.
The soy curls are drained, but save the marinade. Add the re-hydrated soy curls to the pot with the onion, garlic and ginger, and saute a minute or so.
Add enough water to the reserved marinade to make 1 cup of liquid, and pour it into the pressure cooker.
Place a rack on top of the “beef” mixture–I have made this by using the rack that came with my instant pot, but I found a rack with longer handles at Target, so I picked one up. It’s been a life saver as far as keeping me from burning myself. It’s similar to this one found on Amazon.
Finally, a bowl of rinsed jasmine rice and water, is placed on top of the rack over the soy curls and vegetables, and everything is cooked under high pressure for 5 minutes.
While the “meat” and rice are cooking is when I chop up the broccoli.
As soon as the cooking cycle is finished, release the pressure and remove the bowl of rice and set aside. It’s a good idea to cover the bowl to hold in the heat while you cook the broccoli. The cover will allow the rice to continue steaming, too.
Add the broccoli to the pot on top of the “meat” mixture. Put the lid back on, turn the knob to sealing, and the set pressure cooker with the timer set to ZERO. This produces perfectly crisp tender broccoli.
When everything is finished, release the pressure, push cancel and mix together a tablespoon of corn starch and one or two tablespoons of water and stir this into the liquid left in the bottom of the pot to thicken everything.
Don’t make the mistake of doing this before you cook the broccoli, or you may see this message on your Instant Pot. The burn notice is annoying, and Burned soy curls are not delicious. (I speak from experience.)
Serve your Beef-less Broccoli on top of the rice, or next to the rice, and enjoy your Meatless Meal.
Give our Recipe for Beef-less Broccoli a try and let us know what you think by leaving a comment below.
Thanks for Visiting Patty Cake’s Pantry.
- 2 cups white rice
- 2 cups water
- 1 cup dried soy curls
- ½ cup soy sauce
- ½ cup sugar
- 1½ tablespoons rice vinegar
- 1 teaspoon granulated garlic
- 2 tablespoons vegetable oil
- 3 cloves garlic, minced
- 1 onion, sliced
- 1 tablespoon minced ginger
- 1½ pound broccoli cut into small florets
- 1 tablespoon corn starch
- 2 tablespoons water
- Mix together soy sauce, sugar, vinegar, and granulated garlic and pour over the soy curls.
- Place in a covered container in the refrigerator overnight. (Or you can just let them sit in the marinade while you chop the ginger, onion, and garlic.)
- Rinse white rice until water runs clear and place into a 1½ to 2 quart stainless steel (or other oven safe) bowl that will fit inside of your instant pot.
- Cover rice with 2 cups water and set aside. (You want to do this BEFORE you start cutting up the vegetables. If you don't, the rice may not cook all the way in the 5 minute cooking time.)
- In the bottom of your Instant Pot, heat oil on saute mode and add the ginger, garlic, and onion. Saute until the onion is beginning to become translucent.
- Drain, AND RESERVE, the marinade from the soy curls.
- Place soy curls in the bottom of the Instant Pot with the onion mixture and stir briefly.
- Measure remaining marinade and add water to make 1 cup.
- Pour this into the Instant Pot with the soy curls and onion mixture.
- Place the rack that came with the instant pot on top of the "meat" mixture.
- Place the bowl with the rice and water on top of the rack.
- Put the lid on the Instant Pot, seal it, and set it to cook on high pressure for 5 minutes.
- When the time is up, perform a quick pressure release, and remove the bowl with the rice and the rack. (Be careful. Both of these will be hot.)
- Set a heat proof plate over the bowl to hold in the heat while you finish the recipe.
- Add the broccoli which has been cut into bite sized pieces on top of the meat. (A good time to cut up the broccoli is while the meat mixture is cooking.)
- Place the lid on the pressure cooker and seal it.
- Set the timer to 0 (ZERO) minutes at high pressure.
- As soon as the Instant Pot comes to pressure, the timer will go off.
- Release the pressure.
- Mix together 1 tablespoon corn starch with 2 tablespoons water to make a slurry.
- Add the cornstarch slurry to the liquid in the bottom of the pressure cooker.
- Stir the cornstarch mixture into the sauce and continue stirring until the sauce has thickened.
- Toss the broccoli and "meat" mixture together.
- A serving is ⅙th of the Beef-less Broccoli with ⅔ cup of the cooked rice.
Nutrition Information is for 1/6th of the Beefless Broccoli served with 2/3 cup of the cooked rice.
| Nutrition Facts |
| Amount Per Serving |
|
Calories 417
|
|
% Daily Value
|
|
Total Fat 6.2g
8%
|
|
Saturated Fat 1g
5%
|
|
Trans Fat 0.0g
|
|
Cholesterol 0mg
0%
|
|
Sodium 1242mg
54%
|
|
Total Carbohydrates 80.7g
29%
|
|
Dietary Fiber 5g
18%
|
|
Sugars 20.1g
|
|
Protein 11g
|
|
Vitamin D 0%
Potassium 11%
|
|
Calcium 7%
Iron 25%
|
Disclaimer: Nutritional information is calculated using online tools such as those available at cronometer.com or verywellfit.com. We make every attempt to ensure that the information is calculated correctly, but this information should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. In addition, different online calculators provide different results depending on their own nutrition-fact sources, databases, and the algorithms used. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful. Under no circumstances will PattyCakesPantry.com be responsible for any loss or damage resulting for your reliance on nutritional information provided.