Name: Mushrooms and Broccoli (Plant-Based Beef and Broccoli)
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 1 1/2 lb broccoli; 1 onion; 1 bell pepper; 2 tbs fresh ginger root; 2 tbs arrowroot powder; 1 1/12 cup water; 2 tbs coconut aminos; 1 tbs toasted sesame oil ((omit if oil-free or replace with toasted sesame seeds)); 6 button mushrooms; 1 tsp onion powder; 1 tsp garlic powder; 1 tsp ginger powder; 1/4 tsp cayenne ((more or less depending on your spice preference) ); salt to taste; pepper to taste

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Craving takeout, but the only places around are not in the least bit plant-based/vegan friendly? Well, I’ve got you covered! This plant-based take on the traditional beef and broccoli recipe is flavored packed and incredibly healthy. The recipe is full of nutrient dense ingredients, therefore instead of feeling guilty for eating takeout, you can enjoy a delicious healthy meal without the regret. Try this recipe for dinner or for a meatless Monday.

This recipe is great by itself topped with sriracha and a little coconut aminos. However, I enjoy it with a side of plant-based, healthy ‘fried’ brown rice. Find the recipe here. Having a side of ‘fried’ rice adds a heart healthy whole grain for a well-balanced meal.

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Healthy Alternatives

This recipe includes many healthy alternatives to a traditional beef and broccoli recipe. These alternatives help make this recipe healthier and plant-based friendly.

Beef → Mushrooms

One of the obvious changes to this classic meal, is the switch of beef to mushrooms. New studies show that red meats are associated with an increased risk of cancer. It has been known that red meat has a direct correlation with colon cancer. Organizations such as the American Institute for Cancer Research warn about the dangers of consuming red meat.

Mushrooms on the other hand are full of nutrients and can even help to PREVENT or TREAT many diseases. They are great for your immune system as well as being a good source of fiber. In addition, mushrooms are low in calories which will helps those looking to loose weight.

Many people aren't a fan of mushrooms and therefore do not get enough in their diet. Personally, I don't love them but hardly even realize I am even eating mushrooms with this recipe.

Soy Sauce → Coconut Aminos

Soy sauce is high in sodium. Many brands also contain gluten or GMO soybeans. In contrast, coconut aminos are soy and gluten free. It has the same dark appearance and similar rich, salty-sweet flavor. I personally prefer the taste over soy sauce as it is not overwhelmingly salty. This being because coconut aminos are lower in sodium while also have a low glycemic index.

Cornstarch → Arrowroot Powder

Cornstarch, while often made of GMO corn, is used as a thickener. Arrowroot, also used as a thickener, is a healthier alternative to cornstarch. In fact, it is nutrient dense containing good amounts of potassium, fiber and iron. Plus by using arrowroot powder, you staying away from GMO and genetically engineered thickeners.

While the two can be used interchangeably, it is better to choose arrowroot over cornstarch.

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NOTE: This is a larger recipe. It is what we use to feed a family of 5. Feel free to half for smaller quantities. Enjoy!

Mushrooms and Broccoli (Plant-Based Beef and Broccoli)

This healthy plant-based/ vegan version of beef is broccoli has a delicious flavor while being full of nutritious ingredients. It is perfect if you have a craving for take out or need a meat free, plant-based dinner!

Course Dinner

Cuisine Plant-Based, Vegan

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Ingredients

1 1/2 lb broccoli
1 onion
1 bell pepper
2 tbs fresh ginger root
2 tbs arrowroot powder
1 1/12 cup water
2 tbs coconut aminos
1 tbs toasted sesame oil (omit if oil-free or replace with toasted sesame seeds)
6 button mushrooms
1 tsp onion powder
1 tsp garlic powder
1 tsp ginger powder
1/4 tsp cayenne (more or less depending on your spice preference)
salt to taste
pepper to taste

Instructions

Chop onion and bell pepper. Add to skillet and saute.
In a small bowl combine arrowroot powder and water.
Grate fresh ginger root. Add it to the arrowroot mixture and whisk to combine.
Stir in coconut aminos and toasted sesame oil to mixture to create a sauce.
Largely chop mushrooms and add to skillet. Allow them to soften for 3-5 minutes.
Pour sauce into skillet with the vegetables.
Add onion powder, garlic powder, cayenne, ginger powder, pepper, and salt. Stir.
Steam broccoli for 3-5 minutes. Be careful not to let them steam for too long as they will get mushy.
As soon as broccoli is finished steaming, add to the skillet.
Serve with a side of plant-based no-fry fried rice.

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