Moo Goo Gai Pan

Moo goo gai pan is a classic Chinese-American dish that pairs stir-fried chicken with mushrooms and veggies. This vegan version swaps the chicken for tofu, with delicious results!

There’s authentic Chinese food, and then there are those American versions of Chinese food that aren’t quite as true to their Asian origins, but still manage to be tasty, like sesame noodles and orange tofu. Moo goo gai pan falls into the latter category—it’s a dish you’re unlikely to find in Mainland China, but you can order it at Chinese restaurants throughout the United States.

Moo goo gai pan is an adaptation of a Cantonese dish that literally translates to chicken with mushrooms—it’s known for its light, savory sauce and loads of veggies like mushrooms, snow peas, bamboo shoots, and water chestnuts.

Making a vegan version of moo goo gai pan is super easy. Swap out chicken for tofu, leave out the oyster sauce, and you’re good to go!

Why You’ll Love This Moo Goo Gai Pan Recipe

• Takeout at home. Making moo goo gai pan yourself means you can enjoy the dish even if you don’t eat meat! Switching out the chicken for tofu is simple.
• Easy to prepare. This is a quick and easy dinner recipe, perfect for busy weeknights. We love a low-effort dinner!
• Balanced flavors. The combination of umami-rich mushrooms, savory sauce, and crisp vegetables creates a perfectly balanced dish.

Notes on Ingredients

Scroll down to the recipe card to find the ingredient quantities and recipe instructions.

Tofu

• Extra-firm tofu – I like extra-firm tofu because it has a nice, chewy texture. Learn more about cooking with tofu: How To Cook Tofu 101 + Best Tips on Making the Most Delicious Tofu
• Cornstarch – Cornstarch gives the tofu a chewy exterior when stir fried.
• Salt and ground black pepper

Sauce

• Vegetable stock – Use homemade vegetable broth or store-bought.
• Soy sauce – You can substitute tamari, low-sodium soy sauce, coconut aminos, or liquid aminos if you prefer.
• Sugar
• Rice vinegar – This adds balance and a bit of brightness to the sauce.
• Toasted sesame oil – Toasted sesame oil is fragrant and nutty, adding lots of depth to the flavour.
• Fresh grated ginger – Fresh ginger adds zip and zing—it has a warm flavour that’s almost spicy, but not quite.
• Cornstarch
• Water

Stir fry

• Refined sesame oil – Or another neutral oil with a high smoke point.
• Garlic
• White mushrooms – Buy pre-sliced mushrooms to save yourself some prep time.
• Carrot – Cut into matchsticks.
• Snow peas
• Bamboo shoots – Yes, these are literally the shoots of bamboo trees! They add a nice crunch to the dish.
• Water chestnuts – Water chestnuts are also crunchy, but some people find them a little too crunchy. If that’s the case for you, you can substitute sliced celery.
• Scallions – You’ll only use the green parts; freeze the white parts to use in vegetable broth.

Is Rice Vinegar the Same as Rice Wine Vinegar?

Yes, rice vinegar and rice wine vinegar are the same product. So whether your bottle says rice vinegar or rice wine vinegar, you can use it in this recipe!

How to Make Moo Goo Gai Pan

• Press the tofu. Place the tofu on a rimmed plate or baking dish. Cover it with foil and set a heavy pot on top. Let this sit for 30 minutes, then discard the liquid and cube the tofu.
• Prepare the tofu for frying. In a medium mixing bowl, whisk together the cornstarch, salt, and pepper. Add the tofu and toss to coat.
• Make the sauce. In a small bowl, whisk together all of the sauce ingredients except the cornstarch and water. Make a cornstarch slurry, then whisk this into the bowl with the sauce.
• Fry the tofu. Heat 2 tablespoons of refined sesame oil in a large skillet or wok set over medium-high heat. Cook until it’s golden brown and crispy on all sides, stirring occasionally. Transfer the cooked tofu to a plate.

• Sauté the vegetables. Heat the remaining oil in the same skillet. Add the minced garlic and sauté until it’s fragrant. Add the mushrooms and carrots; cook until the mushrooms turn golden brown. Stir in the snow peas, bamboo shoots, and water chestnuts and cook for a minute.
• Put it all together. Return the tofu to the skillet. Stir in the sauce and cook until the sauce thickens and clings to the veggies and tofu.
• Finish. Garnish with green onions and serve.

Tips for Success

• Have all the ingredients ready. Stir fries move quickly, so it’s best to have all the ingredients prepped and ready before you start. You won’t have time to stop and cut veggies or measure!
• Use a large skillet or wok. Using a larger pan allows for even cooking and prevents overcrowding, which can cause soggy veggies and tofu.
• Don’t overcook the vegetables. To keep the veggies crisp and vibrant, cook them just until they are bright in color and slightly tender.

Variations

• Use vegan chicken. Instead of tofu, you can swap in vegan chicken strips or chunks for a more traditional version of moo goo gai pan.
• Add different vegetables. Feel free to mix and match your favorite veggies, like broccoli, bell peppers, or bok choy.
• Make it spicy. Add some heat by including chili paste or red pepper flakes to the sauce.

Serving Suggestions

A simple bowl of steamed jasmine or brown rice makes an excellent base for moo goo gai pan, or use cauliflower rice if you’re keeping things light. I also love pairing this recipe with fried rice. Try my pineapple fried rice, sheet pan fried rice, or quinoa fried rice.

How to Store Leftovers

Transfer leftover moo goo gai pan to an airtight container and refrigerate for up to 3-4 days. To reheat, simply warm it in a skillet over medium heat or in the microwave.

Can I Freeze This Recipe?

Yes, moo goo gai pan is freezer-friendly! To freeze, transfer to a freezer-safe container or freezer bag, expelling as much air as possible before sealing to prevent freezer burn. It can be stored in the freezer for up to 3 months. When you’re ready to enjoy it, thaw in the refrigerator overnight, then reheat according to the instructions above.

More Asian-Inspired Favorites

• Healthy Chow Fun Noodles
• Vegan Katsu Curry
• Tofu Stir Fry with Honey Sriracha Sauce
• Vegan Dumplings With Dipping Sauce
• Vegan Pad See Ew

Enjoy friends! If you make this moo goo gai pan, please snap a photo and tag #jessicainthekitchen on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!

Print

Moo Goo Gai Pan

Moo goo gai pan is a Chinese-American dish that pairs stir-fried chicken with mushrooms. This vegan version swaps the chicken for tofu!

Course Dinner

Cuisine American, Asian, Chinese

Prep Time 30 minutes minutes

Cook Time 20 minutes minutes

Total Time 50 minutes minutes

Servings 3 -4 servings

Calories 462kcal

Author Jessica Hylton

Ingredients

For the tofu

• 1 package extra-firm tofu pressed
• ½ cup cornstarch 64 grams
• ½ teaspoon salt 3 grams
• ¼ teaspoon ground black pepper .5 gram

For the sauce:

• 1 cup vegetable stock 237 ml
• ¼ cup soy sauce 59 ml
• 2 teaspoons sugar 8 grams
• 2 tablespoons rice vinegar 30 ml
• ½ tablespoon toasted sesame oil 7 ml
• 2 teaspoons fresh grated ginger 4 grams
• 1 tablespoon cornstarch 8 grams
• 1 tablespoon water 15 ml

For the stir fry:

• 3 tablespoons refined sesame oil divided, 44 ml
• 2 cloves garlic minced
• 8 ounces white mushrooms sliced, 227 grams
• 1 carrot cut into matchsticks
• 1 cup snow peas
• 1 (8-ounce) can bamboo shoots drained, 227 grams
• 1 (8-ounce) can water chestnuts drained, 227 grams
• 3 scallions green parts only, sliced

Instructions

• Place the tofu on a rimmed plate or baking dish, cover it with aluminum foil, and set a heavy pot (or other similar object) on top. Press the tofu for 30 minutes. Discard the expelled liquid. Cube the tofu.
• In a medium-sized mixing bowl, whisk together the cornstarch, salt, and pepper. Toss the tofu in the cornstarch mixture until well coated.
• In a small bowl, whisk together vegetable stock, soy sauce, sugar, rice vinegar, toasted sesame oil, and grated ginger. In a separate small bowl, whisk together the cornstarch and water. Whisk the cornstarch slurry into the rest of the sauce. Set aside.
• Heat 2 tablespoons of refined sesame oil in a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown and crispy on all sides, stirring occasionally. Remove tofu from the skillet and set aside.
• Heat the remaining sesame oil in the same skillet, add minced garlic, and sauté until fragrant. Add sliced mushrooms and julienned carrots. Saute until the mushrooms turn golden brown. Stir in the snow peas, bamboo shoots, and water chestnuts. Sauté for an additional minute.
• Return the tofu to the skillet and add the sauce. Give everything a good stir and cook until the sauce has thickened. Stirring frequently.
• Serve warm garnished with sliced scallions.

Notes

To store: Transfer leftover moo goo gai pan to an airtight container and refrigerate for up to 3-4 days. To reheat, simply warm it in a skillet over medium heat or in the microwave.

To freeze: Transfer to a freezer-safe container or freezer bag, expelling as much air as possible before sealing to prevent freezer burn. It can be stored in the freezer for up to 3 months. When you’re ready to enjoy it, thaw in the refrigerator overnight, then reheat according to the instructions above.

Nutrition

Calories: 462kcal | Carbohydrates: 56g | Protein: 19g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 7g | Sodium: 1909mg | Potassium: 881mg | Fiber: 7g | Sugar: 14g | Vitamin A: 4049IU | Vitamin C: 28mg | Calcium: 96mg | Iron: 5mg

The post Moo Goo Gai Pan appeared first on Jessica in the Kitchen.

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Frequently Asked Questions

Is a diet based on plants the same as a vegan one?

No, a plant-based diet is not the same as a vegan diet. A plant-based diet consists of an eating plan that emphasizes whole grains, fruits, vegetables, legumes and nuts. This eating pattern typically eliminates or dramatically reduces the consumption of animal products such as meat or dairy, but small amounts of animal proteins may be included. Veganism, on other hand, is an ethical lifestyle choice. It involves eating a plant-based diet and avoiding cosmetics or clothing made with animal products. While vegans might choose to eat a plant-based diet, these are two distinct concepts.

Can I eat meat on a plant-based diet?

Plant-based diets do not allow you to eat meat, fish, or poultry. However, certain foods can still be made from plant-based ingredients. Some people who follow a plant-based diet can still eat dairy and eggs, but only in moderation. Many options are available to people who wish to change to a plant based diet. These include vegan, vegetarian and vegan options. Plant-based diets emphasize fresh fruits, vegetables, legumes (such as beans and lentils), nuts and seeds like oatmeal and quinoa as well as soy products and fortified food such as non-dairy coconut or almond milk.

Most grocery stores will carry vegan products. Tofu, seitan (wheat flour), tempeh(fermented soybeans), mock duck made with mushrooms, and other soy-based meats can all replicate the taste and texture of traditional meat dishes. A growing number of vegetarian burgers are made with black beans or quinoa. They have a similar taste to beef burgers.

Many plant-based options are available for those who don't want to eat meat, but still want something other than a meal replacement. Some vegan substitutes include coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten--all delicious. Some processed forms of fermented fungal species, like mushrooms, can be similar to steak and pork, but they are much more sustainable than livestock production. You can safely replace the meat you once ate with these alternative foods, which makes it easier to switch to a plant-based lifestyle.

What are some tips for transitioning to a plant-based diet?

Although it may seem daunting to switch to a plant-based diet, it can also be a great lifestyle change if you have the right support and knowledge. These are some tips for transitioning into this type if diet:

1. For adequate macronutrients and vitamins, it is important to structure meals around whole foods, rather than processed products.
2. It is important to create delicious meals that satisfy dietary requirements and are fun to eat.
3. A support network of friends, family, or health professionals.
4. Trying new recipes to add excitement while eating well.
5. Change your lifestyle gradually while still paying attention to your nutritional intake.

By gradually transitioning to a plant-based diet and incorporating these tips into the process, individuals may increase their chances of staying on track with this healthy lifestyle change.

Statistics

• In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)
• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

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• PubMed: Long-term study of type 2 diabetes and the effects on beta-cell function - PubMed


• A 16-Week Randomized Clinical Trial: Plant-Based Dietary Intervention Increases Beta-Cell Function, Insulin Resistance in Overweight Adults - PubMed

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• Weight Loss


• Omega-3 Fatty Acids and Plant-Based Diets

[TAG35]

• How common is vitamin B-12 deficiency? Oxford Academic

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• Effects of plant-based diets on weight status: A systematic review - PMC


• Professionals in healthcare can now rely on plant-based nutrition.

How To

How to incorporate more whole foods into a plant-based diet?

For optimal health, it is crucial to include more whole foods into your plant-based diet. It helps you get more dietary fiber, vitamins, minerals, and other nutrients. Start by replacing processed meats and animal products with healthy, nutrient-rich options such as seeds and legumes. Whole grains, nuts, fruits, and vegetables provide sustenance, so include them regularly.

Make sure you have a variety of colors included in every meal. In addition to being rich in antioxidants, colorful ingredients also boost immunity. For example, red pepper strips and oranges as well as black beans, spinach, corn muffins, and black beans. It's easy to create meals that reflect seasonal produce, using delicious recipes like smoothies, stir-fries, or casseroles.

Whole foods are also more durable than processed products. It is possible to save time and shop more efficiently by planning your meals in advance.

To create a sustainable balanced lifestyle, you should explore all possible options. From making vegan cookies to substituting fish for chicken, there are many ways to do this. You can experiment with food and learn new things. Over time, you will be able to manage your food choices without sacrificing taste or nutrition.

Resources:

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[TAG52] Hint: Your energy levels, gut microbiome, and environmental impact all win big.