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VEGAN SHEET PAN GRAVY

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October greetings! I love this spooky month so much. Thanksgiving in Canada is in less than two weeks, so you know I had to come in hot with the gravy. For my American friends, consider this early planning 🙂

This is a mushroom-free, flour/refined starch-free option that’s made almost entirely on a sheet pan. Totally wild! We caramelize a bunch of onion, cauliflower, garlic, potato, and herbs, and then we blend that with miso, really good vegetable stock, and a few other seasonings.

The preparation is so simple–in line with making a basic pureed vegetable soup. The result is a slightly creamy, thick, super flavourful, umami-rich “gravy” that’s perfect for pouring over basically everything on your holiday plate. Every. Single. Thing. Gravy is in the side dish category at holiday meals and I will fight anyone about this.

I know that cauliflower as a base for gravy seems a bit outside of the box, but when it gets that deep caramelization going and you combine it with all of the other goodness here, it really works! Also, if I’ve learned anything from food trends over the past few years, it’s that cauliflower can be absolutely anything. Now you can top your cauliflower mash with, you guessed it, MORE CAULIFLOWER. Still here for this never ending vegetable revolution.

VEGAN SHEET PAN GRAVY RECIPE

SERVES: Makes about 5 cups
NOTES: It’s important to get as much caramelization as you can on the vegetables when they’re roasting. It’s what takes this recipe from soup-esque right on over to bonafide gravy vibes.
-The liquid smoke IS optional, but I’d really recommend seeking it out for this recipe and a bunch of other great things that you can add it to. I can’t make a pot of beans without it now 🙂

1 medium yellow onion, peeled
1 small Russet potato, scrubbed
4 cups cauliflower florets, from about ½ medium head of cauliflower
4 cloves of garlic, peeled
1 tablespoon avocado oil
2 teaspoons poultry seasoning
sea salt and ground black pepper
2 tablespoons mellow/light miso
⅓ cup raw cashews, soaked for at least 1 hour and drained
2 teaspoons balsamic vinegar
3-4 drops liquid smoke
3 ½ cups vegetable stock, preferably homemade

Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper.

Cut the onion into 8 wedges and transfer to the baking sheet. Cut the potato into 1-inch pieces and transfer to the baking sheet as well. Then, add the cauliflower, garlic cloves, avocado oil, poultry seasoning, and lots of salt and pepper to the baking sheet. Toss the vegetables thoroughly to coat in the seasoning. Separating the wedges of onion to expose more edges.

Slide the vegetables into the oven and roast for 50 minutes (yes, 50 minutes), flipping and stirring them at the halfway point. You want deep caramelization and browning on all the edges.

Once the vegetables are sufficiently roasted and slightly cooled, transfer them to an upright, high speed blender. To the blender, add the miso, drained cashews, balsamic vinegar, liquid smoke, and vegetable stock. Slowly bring the speed of the blender up to high and blend until your gravy is completely smooth. If you’re finding it to be too thick, add more vegetable stock until you achieve a pourable, but still thick, consistency.

Check the gravy for seasoning at this point. If it needs more salt, vinegar, pepper, miso, or even more poultry seasoning to suit your taste, adjust accordingly.

Transfer the sheet pan gravy to a medium saucepan and bring it to a light boil. Serve the hot gravy with mashed potatoes and all of your other favourite holiday foods!

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Vegetarian Research

Teriyaki Stir Fry with Broccoli and Chickpeas

This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and you might be surprised at how much your child will love it!  It’s great for a vegan family dinner!

A big bowl of Teriyaki Stir Fry in a bowl over rice

 Does your child like broccoli?  I feel like broccoli is the quintessential vegetable that you think of when you think of something kids don’t like.  But, thankfully I have found quite the opposite!  I asked my three year old what kind of recipe I should make for the blog and he said, “Something with broccoli and chickpeas.” so I came up with this Teriyaki Stir Fry and he at so much!  He even asked for more broccoli 🙂

I make teriyaki stir frys a lot because they’re so easy to make and great for when you have a bunch of vegetables that need to be used up.  I always have the ingredients on hand for my go-to stir fry sauce and the kids love it.

Teriyaki Stir Fry Recipe Ingredients

  • Broccoli – You can use fresh or frozen.  I usually have fresh broccoli on hand but if you don’t, frozen is great too.
  • Chickpeas – I just used one can of pre-cooked chickpeas.  You could also use another bean you like, tofu or tempeh.  I like to use canned beans because they help make this recipe super quick to make.
  • Teriyaki Sauce – To make this recipe even easier you could always use a good quality store-bought teriyaki sauce but it’s also so easy to make at home!  My teriyaki sauce recipe just has a few ingredients, including: toasted sesame oil, tamari, maple syrup, water, ginger, garlic and cornstarch.

Showing how to make teriyaki stir fry with broccoli and chickpeas

How To Make Teriyaki Stir Fry

This recipe is so easy to make!  There are just a few simple steps:

  1. Start by sautéing the broccoli in a little bit of oil with some salt.  You then add in a little bit of water to help the broccoli steam.
  2. To make the teriyaki sauce al you do is add all the sauce ingredients to a jar and mix until completely combined.
  3. Then, add the sauce mixture and the chickpeas to the broccoli and cook until sauce thickens and will coat the back of a spoon.
  4. Serve broccoli and chickpea mixture over rice, or your favorite grain and enjoy!

Close up view of teriyaki stir fry over rice

Why Kids Will Love This Teriyaki Stir Fry

I obviously can’t say 100% that your children will like this meal, but if you’re trying to get them to eat more veggies, this stir fry is a good way to do that! 

  • The broccoli is cooked until it’s soft so it’s easy for little teeth to eat, unlike        raw broccoli.
  • The teriyaki sauce is sweet and flavorful, which I’m pretty sure is my son’s favorite thing about it 🙂
  • I serve it over rice, which is usually a favorite of all kids!  You could also serve it over cauliflower rice, my son can’t even tell the difference.
  • My son loves chickpeas so he gets excited about eating anything with chickpeas in it!

This Teriyaki Stir Fry with Broccoli and Chickpeas is so versatile.  You can add in any veggies you have that your children enjoy.  If you child doesn’t like chickpeas, you could easily substitute tofu or chicken.  I also love to use this recipe as a meal prep lunch for my husband and I.  I hope you and your family enjoys this!

Close up view of vegetable stir fry

Looking For More Easy Kid Friendly Recipes?

The Best Vegan Orange Chicken

Tofu Broccoli Pasta

Crispy Tofu Nuggets

Easy Sesame Noodles

Garlic Cheese Bread

 

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Teriyaki Stir Fry with Broccoli and Chickpeas



  • Author:
    She Likes Food

  • Prep Time:
    20 mins

  • Cook Time:
    20 mins

  • Total Time:
    40 minutes

  • Yield:
    4-6

  • Diet:
    Vegan

Description

This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and always a hit with my kids!


Ingredients

2 teaspoons olive oil
6 cups broccoli florets
1/4 teaspoon salt
1/3 cup water
1 (15 oz) can chickpeas, drained and rinsed
White rice or cauliflower rice for serving with, optional
Teriyaki Sauce:
1/3 cup water
1/3 cup tamari, I like to use low sodium
1/4 cup pure maple syrup
1/4 cup toasted sesame oil
1 clove garlic, finely grated
1 1/2 teaspoons finely grated ginger
1 1/2 teaspoons arrowroot starch
1 teaspoon toasted sesame seeds


Instructions

  • Heat a large skillet over medium heat and add olive oil, broccoli and salt. Cook for a minute and then pour in water, cover and let steam until water has cooked off and broccoli is tender, about 7 minutes.
  • Make the teriyaki sauce while the broccoli is cooking. Add all sauce ingredients to a jar and mix until combined.
  • Add the chickpeas in with the broccoli and pour the sauce over. Cook until sauce has thickened, 5-7 minutes. Serve stir fry over rice and enjoy.

  • Category: Dinner, Vegan
  • Method: Stovetop
  • Cuisine: Asian

Keywords: Teriyaki Stir Fry

The post Teriyaki Stir Fry with Broccoli and Chickpeas appeared first on She Likes Food.

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