Soy-Free Yong Tau Foo
Discover the comforting flavors of a classic dish reimagined with our Soy-Free Yong Tau Foo recipe! This vibrant, wholesome recipe swaps traditional soy-based ingredients for alternatives like chickpea miso and optional coconut aminos, making it perfect for those with soy allergies or seeking a soy-free diet. Stuffed zucchini, red bell peppers, Chinese eggplant, and okra shine as they are filled with a succulent ground chicken or plant-based mixture and simmered in a rich, umami-packed broth. Served over tender rice noodles and topped with fresh baby spinach or bok choy, this healthy and satisfying meal comes together in under an hour and makes for a deliciously hearty dinner for four. Perfect for those seeking soy-free or customizable vegan options, this recipe celebrates fresh vegetables, fragrant spices, and nourishing broth in every spoonful.
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Recipe Information
Ingredients
- 1 large Zucchini
- 2 medium Red bell pepper
- 2 medium Chinese eggplant
- 10 pods Okra
- 300 g Ground chicken or turkey (or plant-based ground meat if vegan)
- 2 cloves Garlic
- 2 stalks Green onions
- 1 tsp Salt
- 0.5 tsp Ground white pepper
- 1 tbsp Tapioca starch or cornstarch
- 6 cups Vegetable broth
- 2 tbsp White miso paste (soy-free alternative, e.g., chickpea miso)
- 1 tbsp Fish sauce (optional; replace with coconut aminos for vegan/vegetarian version)
- 2 cups Baby spinach or bok choy
- 200 g Rice noodles
Instructions
Prepare the vegetables: Cut zucchini into 1-inch thick rounds and hollow out the centers using a small spoon or melon baller. Halve the red bell peppers and remove the seeds. Cut Chinese eggplants into 1-inch thick rounds and hollow out the centers like the zucchini. Trim the tops off the okra.
In a mixing bowl, combine the ground chicken or turkey (or plant-based ground meat), finely minced garlic, finely chopped green onions, salt, ground white pepper, and tapioca or cornstarch. Mix well until a uniform filling forms.
Stuff each prepared vegetable with the filling, pressing gently to ensure it stays in place.
Prepare the broth: In a pot, bring the vegetable broth to a boil. Stir in the soy-free miso paste until dissolved. Add the fish sauce or coconut aminos if using. Lower the heat to a simmer.
Heat a non-stick skillet over medium-high heat. Lightly sear the stuffed vegetables (filling side down) until golden, about 2-3 minutes. This step helps seal the filling. Transfer the seared vegetables to the pot of broth.
Simmer the stuffed vegetables in the broth for about 10 minutes, or until cooked through.
Meanwhile, cook the rice noodles according to package instructions. Drain and set aside.
Add baby spinach or bok choy to the pot in the last 2 minutes of cooking and let it wilt.
To serve, divide the cooked rice noodles among bowls. Ladle the broth over the noodles and arrange the stuffed vegetables on top. Serve immediately.
Nutrition Facts
Calories |
1687 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.8 g | 57% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 11664 mg | 507% | |
| Total Carbohydrate | 224.3 g | 82% | |
| Dietary Fiber | 47.2 g | 169% | |
| Total Sugars | 65.8 g | ||
| Protein | 110.1 g | 220% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 600 mg | 46% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 6320 mg | 134% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
