Egg foo yung is an ubiquitous dish in Chinese restaurants. This egg-free, oil-free version that uses tofu and mushrooms is a healthy go-to meal that kids love.

Oil-Free Tofu Yung [Vegan, Gluten-Free]

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Serves

4

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Ingredients

For the Tofu Yung:

  • 1 12-ounce package extra-firm silken tofu
  • 2 tablespoons tamari, or to taste
  • 1/4 cup chickpea flour
  • 2 tablespoons nutritional yeast
  • 2 teaspoons double-acting baking powder
  • 1 medium yellow onion, thinly sliced
  • 8 ounces Button mushrooms, sliced
  • 2 cups chopped broccoli florets
  • 2 cups fresh bean sprouts
  • 1 recipe good gravy (recipe below)
  • Chopped scallions, for garnish
  • 4 cups cooked brown rice (recipe below)

For the Gravy:

  • 1 1/2 cups low-sodium vegetable broth
  • 1 15-ounce can white beans, rinsed and drained, or 1 1/2 cups cooked white beans
  • 8 ounces Button mushrooms, sliced
  • 1 medium yellow onion, diced
  • 3 garlic cloves, minced
  • 1 teaspoon dried thyme
  • Black pepper
  • 3 tablespoons tamari, or to taste
  • 1 tablespoon pure maple syrup
  • 1 tablespoon apple cider vinegar

For the Brown Rice:

  • 2 cups brown rice
  • 4 cups water
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Preparation

To Make the Tofu Yung:

  1. Preheat the oven to 350°F.
  2. In a food processor, puree the silken tofu, tamari, chickpea flour, nutritional yeast, and baking powder. Transfer the mixture to a bowl and set aside.
  3. In a large oven-safe nonstick skillet, stir-fry the onion, mushrooms, and broccoli florets over high heat until the onion starts to brown and the broccoli is just tender, about 5 minutes. Stir in the bean sprouts. Add the tofu mixture and mix well.
  4. Lower the heat to medium and cook until the batter starts to bubble, about 5 minutes.
  5. Transfer the pan to the oven and bake until the top of the omelet is lightly browned, 12 to 15 minutes.
  6. Let the omelet sit for 5 minutes, then gently lift it around the edges with a spatula to loosen it from the pan. Turn out the omelet onto a serving platter (if it does not loosen easily from the pan, gently push the spatula into the center of the pan until the omelet comes free) and top with the gravy. Garnish with the scallions and serve with the brown rice.

To Make the Gravy:

  1. Combine the vegetable broth and white beans in a blender and puree until smooth and creamy. Set aside.
  2. In a large skillet, sauté the mushrooms and onion over medium-high heat until the onion starts to brown and turn translucent, about 5 minutes. Add water 1 or 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic, thyme, and black pepper to taste, and sauté for 1 minute.
  3. Add the white bean mixture, tamari, maple syrup, and apple cider vinegar; bring the mixture to a boil; and cook, stirring occasionally, until the gravy is reduced and thickens slightly, about 10 minutes. Store the gravy in an airtight container in the refrigerator for up to 5 days.

To Make the Rice:

  1. Combine the rice and water in a 2-quart saucepan, cover, and bring the water to a boil over high heat. Reduce the heat to medium-low and let it simmer for 45 minutes, or until the water is absorbed and the rice is tender.

Notes

https://www.amazon.com/China-Study-Family-Cookbook-Plant-Based/dp/1944648119/?tag=onegrepla-20

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