Wednesday, May 25, 2016

Vegan Moo Shu Vegetables With Tempeh

Simple and delicious Moo Shu Veggies - great for entertaining!

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Moo Shu
Moo Shu (fill in the blank) is a popular dish in Chinese restaurants. You can order Moo Shu pork, chicken, shrimp, tofu, and vegetables. They usually are made with shredded cabbage, onions, mushrooms, scrambled eggs, and seasonings, and are served on a delicate pancake which almost always breaks apart in your hand half way through eating it. The characteristic flavor is usually dominated by the yummy plum sauce that it is served with.

Most of us wouldn't think of making this at home, probably because of the difficulty of making the pancakes. But if you take that fear away by using your favorite tortilla as a replacement, the rest of the job is pretty easy! Just stir up a few veggies, buy some plum sauce at your local market, and you're almost there.

Today's recipe uses Three Grain organic tempeh from Lightlife as the protein made from cultured soybeans plus millet, brown rice, and barley. It's a great source of iron, protein, and dietary fiber. Feel free to use other types of tempeh made from other grain combinations. For extra flavor, try using marinated tempeh in flavors such as sesame garlic, or teriyaki.

One 3 ounce serving has:
170 calories
5 g total fat, 1 g saturated fat
6 g dietary fiber
16 g protein
14 g carbohydrate
10 mg sodium
15% DV of iron

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Moo Shu Vegetables with Tempeh
[makes 6 servings]

4 teaspons sesame oil, divided
4 ounces organic tempeh, thinly sliced
1 tablespoon fresh minced ginger
2 cloves garlic, minced
1 onion, thinly sliced (about 1 1/2 cups)
6 cups thinly sliced cabbage
1 large carrot, shredded or cut into ribbons
1/4 pound fresh shiitake mushrooms, stems removed and thinly sliced
1 1/2 tablespoon soy sauce
1 1/2 tablespoon rice vinegar
6 tortillas
2 tablespoons plum sauce 

Cabbage, onions, carrots, and shiitake mushrooms

Heat 2 teaspoons of the sesame oil in a non-stick pan on medium heat. Add the sliced tempeh and cook until browned, a minute or two per side.

Remove from the pan and slice into small chunks. Set aside.

Add the remaining 2 teaspoons of oil to the pan. Add the ginger and garlic and cook on medium-low heat, stirring continually, until fragrant, about one minute or less. Add the onion, cabbage, carrot, mushrooms, soy sauce and rice vinegar to the pan. Stirring frequently, cook on medium heat until the vegetables soften and reach the desired texture. The mixture should be pretty dry.

Stir in the browned chunks of tempeh and cook until they are warmed up. Turn off and cover until ready to serve.

Wrap the tortillas in a towel and heat for 30 seconds to one minute in the microwave or heat individually in a heated pan. 

Place each tortilla on a plate and spread 1 teaspoon of plum sauce in the center.

Place moo shu vegetables on the center of the tortilla.

Fold and enjoy!

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