This sheet-pan recipe for Soy Curls in Creamy Peanut Sauce with Garlicky Broccoli is a quick and easy vegan dinner. Clean up is a breeze. Oil-free option.
Look no further for a simple and flavorful family-friendly dinner, with minimal clean up. This versatile recipe for Soy Curls in Creamy Peanut Sauce with Garlicky Broccoli can also be made with tofu, and a different vegetable of your choice. In addition, any nut butter will work.
Why this Recipe for Soy Curls in Creamy Peanut Sauce with Garlicky Broccoli is Fabulous
- It's versatile. Substitute tofu for the soy curls. Any nut butter can be used in place of the peanut butter. Use any firm veggies you have on hand.
- Kids love this recipe too.
- This meal is nutritious, balanced, and high in both plant-based protein and heart-healthy fats.
- The recipe comes together quickly.
- With just one sheet pan, and one small saucepan, clean-up is minimal.
- It's easy to make this recipe oil-free if that's your preference.
How to Make this Recipe
Preheat the oven to 450°F. Line one large, rimmed baking sheet with parchment paper, or use a non-stick sheet.
The soy curls are dried and need to be soaked in water prior to using. Soak for 10 minutes.
Toss the broccoli, and sliced garlic in olive oil to coat. (For oil-free, toss the broccoli in fresh lemon juice and omit the garlic.) Transfer to one side of the baking sheet in a single layer.
For the Soy Curls:
Drain the soy curls thoroughly. Toss them in sesame oil to coat (optional). Transfer to the other side of the baking sheet in a single layer.
Bake the soy curls, and broccoli for 10 minutes. Toss the broccoli, and soy curls so they cook evenly. Bake for about 7 minutes more, or until slightly crispy and golden brown.
For the Creamy Peanut Sauce:
In a medium bowl, mix the peanut butter, rice vinegar, tamari, maple syrup, sesame oil (optional), hot sauce, garlic, ginger, and water. For a smoother sauce, use an immersion blender. Heat the sauce in a small saucepan over medium-low heat.
Remove the broccoli, and soy curls from the oven once they are done baking. Add the coconut aminos to the broccoli and toss to coat.
Transfer the soy curls to the saucepan with the peanut sauce. Cook until warmed through.
Ingredients & Nutrition
Soy curls are made of non-GMO whole soybeans that are processed without chemicals and packaged with neither additives nor preservatives. I use Butler brand which are easily available on Amazon.
Soy curls have a meaty texture and taste just like chicken.
Soy curls are a healthy meat alternative. They're rich in fiber and protein, and contain no sodium or cholesterol. Additionally, they're very versatile and easily absorb the flavor of sauces and marinades.
I add them to pasta, salads and sandwiches for added protein.
Peanut butter contains a range of nutrients that may offer health-boosting benefits. However, it is important to check the label when buying peanut butter. Many brands add ingredients like sugar, sodium, and vegetable oil that can reduce its nutritional value. Look for ones that contain no additives, and either have no added salt, or are low in sodium. You can also make peanut butter at home by blending peanuts in a high speed blender until the desired consistency.
While peanuts butter does contain a small percentage of saturated fat, it's very rich in heart healthy unsaturated fats. The presence of saturated fat doesn't automatically make it an unhealthy food. In fact, numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.
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