Soy-free recipes for Asian favourites

Soy-free recipes for Asian favourites

by Natalie L 4 weeks ago

Food allergies are horrible; they narrow your food options and often compromise on the flavour of certain dishes when accounted for. Worse still, an undetected minute amount of the allergen might cause your worst nightmare—a full-blown allergic reaction! Soy allergies are one such example. Such a condition might seem like the end for those who enjoy their Asian cuisine, but here are 3 soy-free Asian classic recipes that promise to save the day, without any compromise on taste!  

 

The must-try appetizer—Mini egg rolls

Ingredients

  • 3 wraps (bought or self-made)
  • ½ cup green cabbage (shredded)
  • ½ cup carrot (shredded)
  • ½ cup zucchini/ cucumber (shredded)
  • ¼ cup basil
  • ½ cup Chinese parsely
  • 1 tb coconut aminos
  • 1 + ½ tbsp coconut oil
  • 1 tsp fresh ginger (grated) 
  • Other vegetables of your choice

Instructions

  1. Mice the vegetables and herbs.
  2. Heat up ½ tbsp coconut oil over a frying pan. Use medium heat.
  3. Add the vegetables and herbs to the pan and sauté for about 5-10 minutes, or until they are soft. Transfer them into a bowl after cooking.
  4. Cut the wrap into 4 identical squares. Put a tbsp of filling into a square and roll it up to make an egg roll. Use your finger to apply some water to the edge of the roll, to help it hold its shape. Leave them to rest.
  5. Heat up 1 tbsp coconut oil over the frying pan, on medium heat.
  6. When the oil is sufficiently hot, pan-fry your mini egg rolls. Turn them as necessary and cook until golden brown.

 

The classic favourite—Cashew chicken with vegetables

Ingredients

[For the chicken]

  • 1 lb skinless chicken (cubed)
  • 2 tbsp corn starch
  • 1 tbsp cooking oil
  • 1 tsp minced garlic
  • ¼ tsp black pepper
  • ½ cup roasted cashew nuts

[For the sauce]

  • 1 tsp sesame oil
  • ½ tsp pureed ginger
  • ½ cup coconut aminos
  • 1 tb rice vinegar
  • 1 tb erythritol

[For the vegetables]

  • 1 cup sliced bell peppers
  • 1 cup snow peas
  • 1/3 cup chopped celery
  • 1/3 cup chopped scallions

Instructions

  1. Add the chicken, corn starch (1 tbsp), black pepper and garlic into a bowl. Mix well.
  2. Heat up the cooking oil on a frying pan, then add the chicken once the oil is sufficiently hot. Stir fry for 7-8 minutes, over medium-high heat.
  3. Mix the ingredients for the sauce together.
  4. Add the sauce, corn starch (1 tbsp) and vegetables into the frying pan. Reduce the heat to low and fry the ingredients for another 5-8 minutes.
  5. Ensure that the dish is well-cooked before plating and serving.

 

Fried rice with a twist—Cauliflower fried rice

Ingredients

  • 1 head of cauliflower
  • 2 tbsp sesame oil
  • 2 garlic cloves (minced)
  • ½ tsp minced ginger
  • ½ small onion (diced)
  • 1 large carrot (diced)
  • 4 scallions (sliced, separate green and white parts)
  • ½ cup frozen peas (thawed)
  • 2 large eggs, beaten
  • 2 tbsp tamari/ coconut aminos 

Instructions

  1. Prepare cauliflower rice.
  2. Using a wok, heat up the sesame oil on medium heat. Add the garlic and ginger. and leave to sauté for 20 seconds, or until the garlic turns golden brown.
  3. Add the onions, carrots, white part of the scallion to the wok, and stir-fry for 3 minutes.
  4. Next, add in the cauliflower rice and peas. Continue to stir-fry for another 2-3 minutes.
  5. Make a well in the centre of the rice and add the eggs to this well. Once the eggs are cooked, stir-fry everything together.
  6. Combine the tamari/coconut aminos and green parts of the scallion. Your dish is now ready to be served.

 

Asian dishes are a classic favourite for family meals and are often considered comfort food. With these recipes, you can recreate that atmosphere without having to worry about your soy allergy! 

 

References

https://strengthandsunshine.com/chinese-cashew-chicken-gluten-free-soy-free/

http://www.forestandfauna.com/paleo-egg-rolls-vegan/

https://greatist.com/eat/asian-recipes-without-soy

https://downshiftology.com/recipes/cauliflower-fried-rice/