Vegan luncheon meat stir fry is a delicious and satisfying dish made with plant-based luncheon meat as the star ingredient. The vegan luncheon meat is typically made from soy protein or wheat gluten, and has a similar texture and flavor to traditional luncheon meat, but without any animal products.
Why this recipe rocks đ«¶
1. Flavorful and satisfying: The combination of ingredients in this recipe creates a dish that is bursting with flavor. The savory vegan luncheon meat, the sweet and tangy onions, and the slightly bitter kale all come together to create a delicious and satisfying stir fry.
2. Easy to make: This recipe is relatively simple and straightforward, making it accessible to cooks of all skill levels. With just a few steps and ingredients, you can have a tasty and nutritious meal on the table in no time.
3. Versatile: This recipe can be easily customized to suit your preferences and dietary needs. You can add or substitute different vegetables, adjust the seasonings to your taste, or even try different types of vegan luncheon meat. This versatility allows you to make the dish your own and experiment with different flavors and textures.
4. Nutritious: This stir fry is packed with nutrients from the variety of vegetables used. Kale is a superfood that is rich in vitamins, minerals, and antioxidants. Onions provide additional vitamins and minerals, while the vegan luncheon meat offers a good source of plant-based protein. By incorporating this dish into your meal rotation, you can ensure you're getting a healthy dose of nutrients.
5. Plant-based and cruelty-free: This recipe is completely vegan, meaning it contains no animal products. By choosing to make this dish, you are supporting a more sustainable and compassionate way of eating.
Overall, this recipe is a winner because it combines delicious flavors, ease of preparation, versatility, and nutritional value. It's a dish that you can feel good about making and enjoying.
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Ingredients
- Onion: A versatile vegetable that adds flavor and aroma to dishes. It can be sautéed, caramelized, or used raw in salads.
- Sesame oil: A flavorful oil made from sesame seeds. It has a nutty taste and is commonly used in Asian cuisine to add depth and aroma to dishes.
- Olive oil: A widely used cooking oil made from olives. It has a mild flavor and is rich in healthy fats. It can be used for sautéing, roasting, or as a dressing.
- Kale: A leafy green vegetable that is packed with nutrients like vitamins A, C, and K. It has a slightly bitter taste and can be cooked or eaten raw in salads.
- Vegan luncheon meat: A plant-based alternative to traditional luncheon meat, made from ingredients like soy protein, wheat gluten, or tofu. It is often seasoned and flavored to mimic the taste and texture of meat.
- Broccoli: A cruciferous vegetable that is high in fiber, vitamins, and minerals. It has a mild, slightly bitter taste and can be steamed, roasted, or stir-fried.
- Vegan mushroom sauce: A sauce made from mushrooms, typically combined with other ingredients like soy sauce, garlic, and herbs. It adds a savory and umami flavor to dishes and is a popular choice for vegan cooking.
See recipe card for quantities.
Instructions
Saute aromatics, feel free to use ginger and garlic if you have them in hand.
Add in cubed vegan luncheon meat or any meat substitute you may have, you can also use tofu!
Add in brocolli
Throw in seasonings, kale, mushroom sauce or any asian liquid concoction you may have on hand.
Serve on your favorite grain, noodle or greens.
Hint: To enhance the flavor of the stir fry, you can add minced garlic and grated ginger to the sautéed onion. This will add a delicious aroma and depth of flavor to the dish. Additionally, you can season the stir fry with soy sauce or tamari for a savory and umami taste. Don't forget to add a pinch of pink Himalayan salt and pepper to taste.
Substitutions
- Onion: You can substitute shallots or leeks for onion in this recipe. They have a similar flavor profile and can be used interchangeably in most dishes.
- Sesame oil: If you don't have sesame oil, you can use another flavorful oil like peanut oil or avocado oil. These oils will add a similar depth of flavor to the dish.
- Olive oil: Any neutral cooking oil, such as canola oil or vegetable oil, can be used as a substitute for olive oil in this recipe.
- Kale: If you don't have kale, you can use other leafy greens like spinach, Swiss chard, or collard greens. These greens will provide a similar nutritional profile and can be cooked or used raw in salads.
- Vegan luncheon meat: If you don't have vegan luncheon meat, you can substitute it with tofu, tempeh, or seitan. These plant-based proteins can be seasoned and cooked to mimic the texture and flavor of meat.
- Broccoli: If you don't have broccoli, you can use other cruciferous vegetables like cauliflower, Brussels sprouts, or cabbage. These vegetables will provide a similar texture and taste to the dish.
- Vegan mushroom sauce: If you don't have vegan mushroom sauce, you can make a simple sauce by sautéing mushrooms with garlic, soy sauce, and vegetable broth. You can also use a store-bought vegan Worcestershire sauce or a vegan stir-fry sauce as a substitute.
Remember, substitutions may alter the flavor and texture of the dish, so it's always a good idea to taste and adjust the seasonings as needed.
Variations
- Spicy Stir Fry: Add some heat to the dish by including sliced chili peppers or red pepper flakes. You can also add a splash of sriracha or chili sauce for an extra kick.
- Teriyaki Stir Fry: Instead of using the vegan mushroom sauce, make a homemade teriyaki sauce by combining soy sauce, brown sugar, garlic, ginger, and a splash of rice vinegar. Toss the stir fry ingredients in the teriyaki sauce for a sweet and savory flavor.
- Thai-inspired Stir Fry: Use Thai basil instead of kale and add some Thai curry paste or coconut milk for a Thai-inspired twist. Garnish with chopped peanuts and fresh cilantro for added flavor and texture.
- Mediterranean Stir Fry: Swap out the sesame oil for extra virgin olive oil and add some Mediterranean flavors like sun-dried tomatoes, Kalamata olives, and artichoke hearts. Serve the stir fry over a bed of couscous or quinoa for a complete meal.
- Lemon Garlic Stir Fry: Squeeze fresh lemon juice over the stir fry and add minced garlic for a bright and zesty flavor. You can also sprinkle some lemon zest on top for an extra burst of citrus.
Feel free to get creative and experiment with different vegetables, seasonings, and sauces to create your own unique stir fry recipe. The possibilities are endless!
Equipment
To make this recipe, you will need the following equipment:
- Cutting board: A sturdy cutting board to chop and prepare the vegetables.
- Knife: A sharp knife for slicing and dicing the onion, kale, and broccoli.
- Skillet or wok: A large skillet or wok to sauté the ingredients. Make sure it has a non-stick surface or is well-seasoned to prevent sticking.
- Spatula or tongs: A spatula or tongs to stir and flip the ingredients while cooking.
- Measuring spoons: Measuring spoons to accurately measure the sesame oil, olive oil, and any other seasonings or sauces you may be using.
- Optional: Garlic press: If you're using garlic in the recipe, a garlic press or grater can make it easier to mince or grate the garlic.
- Lemon juicer or citrus reamer: If you're using lemon juice in the recipe, a lemon juicer or citrus reamer can help extract the juice from the lemon.
- Optional: Saucepan or small pot: If you're making a homemade vegan mushroom sauce or teriyaki sauce, you may need a saucepan or small pot to cook and simmer the sauce.
These are the basic equipment needed for this recipe. However, feel free to adjust based on your personal preferences and the specific variations you choose to make.
Storage
If you have leftovers from the vegan stir fry, you can store them in an airtight container in the refrigerator. Here are some storage guidelines:
- Let it cool: Allow the stir fry to cool down to room temperature before storing it. This helps prevent condensation and keeps the vegetables from becoming mushy.
- Transfer to a container: Transfer the stir fry to an airtight container. Glass or plastic containers with tight-fitting lids work well for storing stir fry.
- Label and date: It's a good practice to label the container with the contents and date of storage. This helps you keep track of how long it has been stored.
- Refrigerate: Place the container in the refrigerator and make sure it is stored at a temperature below 40°F (4°C). This helps maintain the freshness and quality of the stir fry.
- Consume within 3-4 days: The stir fry can be stored in the refrigerator for up to 3-4 days. After that, it is best to discard any remaining leftovers to ensure food safety.
- Reheat before serving: When you're ready to enjoy the leftovers, reheat the stir fry in a skillet until heated through. Stir occasionally to ensure even heating.
Remember to use your judgment and discard any leftovers that appear spoiled or have an off smell. It's always better to err on the side of caution when it comes to food safety.
Top tip
One top tip for making a delicious vegan luncheon meat stir fry is to marinate the luncheon meat before cooking. This will help infuse it with flavor and enhance its texture. You can create a simple marinade using soy sauce, garlic, ginger, and a touch of maple syrup or agave nectar for sweetness. Let the luncheon meat marinate for at least 15-30 minutes before cooking to allow the flavors to penetrate. This will result in a more flavorful and satisfying stir fry.
FAQ
A: Yes, you can use a different type of oil such as peanut oil, canola oil, or vegetable oil as a substitute for sesame oil. However, keep in mind that sesame oil adds a distinct nutty flavor to the dish, so the flavor profile may be slightly different with a different oil.
Q: Can I use a different type of vegetable instead of kale?
A: Yes, you can use a different leafy green vegetable such as spinach, Swiss chard, or collard greens as a substitute for kale. Just adjust the cooking time accordingly, as different vegetables may require different cooking times.
Q: Can I use fresh mushrooms instead of vegan mushroom sauce?
A: Yes, you can use fresh mushrooms instead of vegan mushroom sauce. Simply sauté the mushrooms with garlic, soy sauce, and any other desired seasonings to create a flavorful mushroom sauce.
A: Yes, you can use a different type of vegan protein such as tofu, tempeh, or seitan as a substitute for vegan luncheon meat. Just make sure to season and cook the protein according to your preference before adding it to the stir fry.
A: Yes, you can make this recipe gluten-free by using gluten-free soy sauce or tamari instead of regular soy sauce. Additionally, make sure that any other ingredients you use, such as the vegan luncheon meat or sauces, are also gluten-free.
A: Yes, you can make this recipe oil-free by using a non-stick skillet or cooking spray instead of oil for sautéing the onion and other ingredients. You can also use vegetable broth or water to sauté the ingredients if desired.
Q: Can I add other vegetables to this stir fry?
A: Absolutely! Feel free to add other vegetables such as bell peppers, carrots, snap peas, or mushrooms to this stir fry. Just make sure to adjust the cooking time accordingly to ensure that all the vegetables are cooked to your desired level of tenderness.
Q: Can I make this recipe ahead of time?
A: While it's best to enjoy stir fry immediately after cooking for optimal freshness and texture, you can make it ahead of time and store it in the refrigerator for a few days. Simply reheat it in a skillet or microwave before serving.
A: Stir fry is best enjoyed fresh, so it's not recommended to freeze it. The texture of the vegetables may become mushy when thawed and reheated. It's best to consume the stir fry within a few days of makingÂ
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Pairing
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Quick Vegan Luncheon Meat Stir-fry
Ingredients
- 1 large onion sliced
- 2 tablespoons sesame oil
- 2 tablespoons olive oil
- 1 bunch of kale chopped
- 1 can of vegan luncheon meat sliced
- 1 head of broccoli cut into florets
- Πcup of vegan mushroom sauce
Instructions
- Heat the sesame and olive oil in a large pan over medium heat.
- Add the sliced onion to the pan and sauté until it becomes translucent and starts to brown, about 5 minutes.
- Add the vegan luncheon meat to the pan and cook until it starts to brown, about 5-7 minutes.
- Add the broccoli florets to the pan and stir well to combine. Cover the pan and let the broccoli cook until it becomes tender, about 5 minutes.
- Add the chopped kale to the pan and stir well to combine. Cover the pan and let the kale cook until it wilts, about 2-3 minutes.
- Pour the vegan mushroom sauce over the stir fry and stir well to combine. Let the stir fry cook for another 2-3 minutes so that the sauce can heat up and the flavors can meld together.
- Serve the vegan luncheon meat stir fry hot, either on its own or over rice or noodles. Enjoy!
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Food safety
We sometimes take for a granted that we have years (or decades) of cooking experience, that the average visitor may not. Add to, or remove from, the list below with health and safety tips.
- Cook to a minimum temperature of 165 °F (74 °C)
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
