Vegan king oyster mushroom and teff pan

Vegan king oyster mushroom and teff pan with pak choi, edamame and soy sauce: hearty, plant-based and easy for every day, with protein, fibre and minerals.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 450 kcal per serving
• Protein: 22 g
• Fat: 14 g
• Carbs: 55 g

Ingredients

• 100g teff
• 250g king oyster mushrooms
• 200g pak choi
• 150g edamame
• 1 tbsp sesame oil
• 2 tbsp soy sauce

Method

You’ll need: frying pan · saucepan · chopping board · knife

1. Cook the teff in water according to the packet instructions until done and fluffy.
2. Slice the king oyster mushrooms. Wash the pak choi and separate the leaves and stalks so everything cooks evenly.
3. Heat the sesame oil in a frying pan and fry the king oyster mushrooms hard until browned.
4. Add the pak choi and edamame and cook everything briefly until the pak choi wilts and the edamame are hot.
5. Season with the soy sauce and fold in the cooked teff until everything is well mixed and hot.
6. Arrange the king oyster mushroom and teff pan straight onto plates and serve warm.

Good to know

This pan dish is simple, savoury and pleasantly satisfying. What I like about it is that it comes to the table fresh and hearty without much effort.

Swaps

Teff → quinoa (a little more protein) | king oyster mushrooms → oyster mushrooms (similarly aromatic, more delicate) | sesame oil → olive oil (more monounsaturated fats) | soy sauce → tamari (usually gluten-free, similar flavour)

Allergens

Contains soya and sesame (sesame oil), and classic soy sauce contains gluten; with tamari instead, the dish is often gluten-free. Suits children well with mild seasoning, and in pregnancy it's generally unproblematic when everything is cooked through well. Contains: soya, sesame, gluten (soy sauce; tamari is gluten-free).

Dairy-free recipes