Beef and Broccoli is one of those famously delicious dishes that is well-liked by pretty much everyone. And, it happens to make a pretty yummy meal prep too. This vegan Beef and Broccoli Meal Prep offers the same comforting allure and rich flavour profiles as the non-vegan version of Beef and Broccoli with a plant-based twist.
To make this meal prep vegan, I used soy curls instead of beef. The flavorful slices of “beef”, the vibrant crunchy broccoli florets, and the savoy sauce coating the chewy udon noodles is truly a delight. This meal prep offers a little bit of everything so that you are satisfied with every bite.
Beef, Broccoli & Noodles: Perfect Balance of Flavors & Texture
At the heart of Beef and Broccoli Udon Noodles lies the perfect balance of flavours. The flavours and meatiness of the soy curls, and the savoury umami notes from the sauce, combined with the fresh crunch of the veggies, make for a delicious meal prep. Using udon noodles in this dish also adds a comforting element and a hearty base to soak up the delectable sauce.
Vegan Beef and Broccoli – The Main Ingredients
Vegan Beef aka Soy Curls
If you haven’t had soy curls before, you’re in for a treat. Made simply of dehydrated soy, these strips have a wildly similar texture to meat. It makes for the perfect substitute. And because these come dehydrated, when they finally get immersed in a sauce or marinade, they soak in the flavour.
Broccoli
This is a common veggie found in my meal preps. Broccoli is such a powerhouse, it help fight cancer, lower cholesterol, maintain blood pressure and is both anti-inflammatory and an antioxidant. And, health benefits aside, it provides this dish with a gorgeous pop of colour and a delicious crunch.
Udon Noodles
So many different types of noodles would taste equally delicious in this recipe but udon noodles are a great choice. Their thickness adds to the overall texture and is perfect for soaking up the delicious sauce in this recipe. I found them at my local Loblaws store.
Cabbage
While cabbage isn’t the most necessary ingredient of this dish, it adds a little something, something. Purple cabbage, also has anti-inflammatory properties, promotes heart health, and protects against certain cancer. Not only that, but it adds another pop of colour and fresh crunch to the dish.
Throwing it all together
Veggies: Prep your veggies and get them ready to go. Broccoli, purple cabbage and sliced mushrooms are used in this dish but you could add whatever vegetables sound good to you. You’ll be steaming your broccoli and frying the mushrooms and cabbage.
Marinade: This is what brings those soy curls to life. Composed of vegetable broth, garlic, ginger and salt, this marinade is the sauce which hydrates these soy curls and preps them for their saute moment.
Flour: Once the soy curls have been hydrated and soaked up the juices, the next step is to coat them in the flour. This step allows the soy curls to brown while sauteing and enhances that meat-like texture. Just squeeze out the remaining marinade from the soy curls and keep it for later. Then you’ll fry them and set them aside.
Sauce: Very important part of this dish. Made with soy sauce, maple syrup, ginger and garlic, these simple ingredients pack a big punch flavour-wise. It has all the classic flavour notes that are in the beloved non-vegan beef and broccoli dishes.
Ready, set, prep!
Once you’ve got everything in the pan and all mixed you can simply transfer in 4-5 meal prep containers. This prep will last in the first for about 5 days or you can freeze them for a later date.
Looking for more delicious meal preps? Here’s a round-up of my favourites.
Come jump on the soy curl train with me! Here are some more tasty recipes using soy curls!
Vegan Beef and Broccoli Udon Noodle Meal Prep
Print RecipeIngredients
- 800 g udon noodles
- 1 cup purple cabbage, shredded
- 1 large broccoli crown , chopped into florets
- 454 g sliced cremini mushrooms
- 1 tbsp sesame oil
- ½ cup coconut milk
- ½ cup flour
- salt, to taste
- pepper, to taste
Soy Curl "Beef" Marinade:
- 227 g Butler soy curls, (1 package)
- 2 ½ cups vegetable broth
- 4 garlic cloves, minced
- 2 tbsp ginger, minced
- 1 tsp salt
Sauce:
- ½ cup soy sauce
- ¼ cup maple syrup
- 1 tbsp ginger, minced
- 1 tbsp garlic, minced
Instructions
- Marinade: In a large bowl, add marinade and soy curls and let them soak for 15 minutes. Stir halfway.
- Cook noodles according to instructions and set aside.
- Coat in flour: In another large bowl, add ½ cup of flour. Scoop out soy curls from marinade by the handful, squeeze out excess marinade and place in another bowl with flour. Don’t discard marinade.
- Meanwhile, add the remaining marinade to a small pan on medium-heat. Add broccoli and cover with a lid. Reduce heat and steam until broccoli is bright green and slightly tender. Drain from liquid and set aside.
- Heat sesame oil in a wok or large skillet on medium high. Add in soy curls and fry until browned. Remove from heat and place in a bowl.
- Reheat the same pan and saute mushroom slices until browned and tender.
- Make sauce: Add the sauce ingredients into a bowl and mix.
- Combine: To the pan with mushrooms, add soy curls, broccoli, and sauce and mix. Add noodles and coconut milk, stirring to combine.
- Ready set prep: Scoop out our noodle dish into 4-5 meal prep containers. Refrigerate and enjoy for up to 5 days.
I hope you enjoy this recipe for my Vegan Broccoli and Beef Udon Noodle meal prep! If you make it, please leave a comment below (it helps others to find the recipe). As always, please feel free to share your creations with me! Be sure to tag me on Instagram or Pinterest so that I can see your yummy dishes!
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