Vegan Egg Foo Young – SOS Free

Grab your chopsticks! No need to miss Asian take-out Egg Foo Young.

Watch as our Green Star Member JoAnn shows you how to make delicious, vegan, SOS Free Egg Foo Young. 

Servings: 6 omelets

Ingredients

• For the Gravy:
  • 1 1/3 cups no sodium vegetable broth
  • 2 tablespoons tamari
  • 1 teaspoon low salt sriracha sauce or hot sauce of choice (to taste)
  •  1 tablespoon tahini paste
  • 3 tablespoons cold water
  • 1 1/2 tablespoons cornstarch

 

• For the Omelets:
  • 1 cup organic chickpea flour
  • 1/2 pkg firm tofu
  • 1 cup water or unsalted veggie stock
  • 2 tablespoons nutritional yeast flakes – non-fortified (no folic acid)
  • 1 tablespoon tamari
  • 1 tablespoon unsweetened rice vinegar
  • 1 1/2 teaspoon baking powder – aluminum free
  • 1 teaspoon salt substitute (or to taste)
  • 1/2 teaspoon turmeric (optional)
  • 1 teaspoon ground flax seeds (optional)
  • 2 cups button mushrooms cleaned and sliced (dice them if they’re large)
  • 1/3 cup chopped (rather fine) broccoli
  • 1/2 cup red pepper, fine chopped
  • 2 garlic cloves minced
  • 2 tablespoons freshly grated ginger
  • 2 scallions, white and green parts separated and chopped
  • 1 cup diced water chestnuts or mung bean sprouts

For Serving:

• Cooked rice
• Unhulled, sesame seeds
• chopped cilantro

To Make the Gravy:

1. Place the broth, tamari and sriracha into a small saucepan and set it over high heat. Bring the mixture to a boil.
2. Lower the heat so the mixture is just at a simmer.
3. Stir the cornstarch and cold water together in a small cup or bowl, until the cornstarch is fully dissolved.
4. Stir the cornstarch mixture into the simmering broth mixture. Allow it to simmer for about 2 minutes more, until it thickens up a bit.
5. Remove the pot from the heat. Give it a taste test and adjust any seasonings to your liking.

To Make the Omelets:

1. Place the chickpea flour, water, tofu, nutritional yeast, salt substitute, vinegar, turmeric, flax seeds, and baking powder into a blender and blend until smooth.
2. Use a very good non stick pan or non stick griddle and place it over medium heat.
3. Add the mushrooms in an even layer and cook for about 5 minutes, flip and cook 5 minutes more, until browned and tender. Transfer the mushrooms to a plate.
4. Add the Broccoli, red pepper, garlic, ginger, and white parts of scallions to the skillet. Sauté them for about 1 minute, until very fragrant.
5. Raise the heat to high and add the water chestnut and/or mung bean sprouts to the skillet. Stir-fry it for about 2 minutes, until tender-crisp.
6. Transfer the vegetables to the plate with the mushrooms, then lower the heat beneath the skillet to medium.
7. Pour the chickpea flour mixture into a bowl, and stir in the mushrooms and vegetable mixture.
8. Ladle a heaping 1/2 cup of the batter and veggie mixture into the non-stick skillet. Spread the mixture to about 1/2″ thick. You can ladle a few more omelets into the skillet, but make sure not to crowd them.
9. Allow the batter to cook undisturbed until the tops are beginning to dry out and the edges begin to brown. This can take up to 10 minutes but should be closer to 5-6 minutes. Test it with a spatula and flip the omelet if it feels ready.
10. Cook the omelet for about 5-8 minutes on the other side.
11. Repeat until all of the batter is used. You should get about 6 – 8 omelets.
12. Serve the omelets over rice and top with gravy, green parts of scallions, chopped cilantro, and sesame seeds. Serve.
    • Notes: Omelets may be frozen; sauce will keep, up to 5 days, covered in the refrigerator

JoAnn uses the Bella Electric Griddle

Nutribullet

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Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

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