Cooking With Katie: Vegetarian Lo Mein

Katie Shepherd, from IUB’s Student Health Center teaches participants how to make a yummy and plant-forward dish, Vegetarian Lo Mein. This is a quick and healthy dish perfect for busy weeknights and will help meet your plant eating goals if you are participating in Healthy IU’s Back to your Roots challenge. This event takes place live at the Read Test Kitchen on IUB’s campus. 

Vegetarian Lo Mein

 Ingredients:

1 package (8 oz) rice noodles

Extra virgin olive oil

Toasted sesame oil

3 eggs

4 T Reduced Sodium Tamari Soy Sauce

3 green onions, thinly sliced and divided

3 cloves garlic minced

1 Tablespoon ginger, peeled and minced

½ teaspoon red pepper flakes (optional)

3 cups assorted vegetables (broccoli, bell peppers, snow peas, carrots)

 Instructions

 ·      Bring a large pot of salted water to a boil and cook noodles until al dente, according to package instructions. Drain, toss with a bit of olive oil to prevent sticking, and set aside.

·      Heat a wide, deep skillet or wok over medium heat. In a medium bowl scramble the eggs.

·      Once the skillet is hot, add 2 teaspoons of the sesame oil. Swirl to coat then, pour in the eggs all at once. Lift and tilt the skillet so that the eggs form a thin layer on the bottom. Cook in a single layer without stirring for 2 to 3 minutes, until just set.

·      With a rubber spatula to assist, slide the eggs onto a cutting board and let cool slightly. Cut into bite-sized pieces or strips.

·      Return the pan to the heat. Add 2 tablespoons olive oil and heat over medium (be careful as it may splatter if the pan is too hot). Working quickly, add 2/3 of the green onions (reserve the rest for serving), the garlic, ginger, and red pepper flakes, if using. Stir constantly, just until the very fragrant, about 30 seconds. Add the carrots and broccoli and 1 tablespoon soy sauce. Cook 2-3 minutes, stirring often.

·      Add the snap peas and bell peppers. Increase the heat to medium high and cook until the vegetables are crisp-tender, about 5 minutes.

·      Add the reserved cooked noodles and eggs. Drizzle tamari, according to taste (1-2 T) and additional sesame oil over the top. Toss the lo mein gently to combine. Serve immediately, garnished with the reserved green onions.

 

Recipe adapted from:

https://www.wellplated.com/veggie-lo-mein-recipe/