Gluten is a protein found in wheat, barley, and rye. It acts as a glue that helps foods maintain their shape. For people with celiac disease or gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, headache, fatigue and more. Gluten is commonly found in bread, pasta, baked goods, cereals, beer and more. But some people are surprised to find it may also lurk in unexpected places, like soy sauce and seasonings used in Chinese dishes like broccoli beef.
What is broccoli beef?
Broccoli beef is a popular Chinese takeout dish that consists of beef and broccoli stir-fried in a savory brown sauce. The beef is usually thinly sliced flank steak or beef tenderloin, while the sauce contains soy sauce, oyster sauce, sesame oil, sugar, cornstarch and other seasonings.
Broccoli beef is naturally gluten-free, since it contains no wheat, barley or rye ingredients. However, many restaurants add soy sauce to the dish, which introduces a potential source of gluten.
Does soy sauce contain gluten?
Traditional soy sauce is brewed from soybeans, wheat, salt and mold cultures. The wheat provides sugars and proteins needed for fermentation. This means soy sauce made using a traditional process does contain gluten.
However, you can also find gluten-free soy sauce made without wheat, using ingredients like rice, corn or chickpeas instead. Tamari is one popular type of gluten-free soy sauce.
When dining out, it’s important to check if the restaurant uses a gluten-free soy sauce to prepare their broccoli beef. Otherwise, you may be getting hidden gluten in the dish.
Other sources of gluten in broccoli beef
In addition to soy sauce, other ingredients commonly added to broccoli beef can introduce gluten:
- Flour – Some restaurants dust beef with flour before stir-frying. Wheat flour contains gluten.
- Starch – Cornstarch or potato starch are often used to thicken the sauce. But some chefs use wheat starch instead.
- Oyster sauce – May contain wheat flour as an ingredient.
- Sesame oil – Pure sesame oil is gluten-free. But some oils are blended with wheat germ oil.
- Shared kitchen – Even gluten-free ingredients can get cross-contaminated in a shared kitchen if they come in contact with gluten-containing foods.
Is broccoli beef at Chinese restaurants safe?
Dining out with celiac disease or gluten sensitivity can be challenging. But Chinese restaurants often offer a variety of gluten-free dishes, including broccoli beef – provided it’s prepared without soy sauce or other glutenous ingredients.
Here are some tips for ordering gluten-free broccoli beef when eating out:
- Ask if they use a gluten-free soy sauce or tamari
- Request no flour on the beef
- Ask them to use cornstarch or potato starch to thicken
- Avoid oyster sauce, or ensure it’s gluten-free
- Use dedicated gluten-free cooking equipment
- Avoid fried items cooked in shared oil
With the right modifications, broccoli beef can be a delicious gluten-free Chinese food option. As with any menu item, communicate with your server and ask questions to ensure it’s prepared safely.
Making gluten-free broccoli beef at home
For those adhering to a strict gluten-free diet, cooking Chinese favorites like broccoli beef at home is the safest option. This allows you to control all the ingredients and prevent cross-contamination.
Try this gluten-free broccoli beef recipe:
Ingredients:
- 1 lb beef tenderloin or flank steak, sliced thinly
- 1 tablespoon cornstarch
- 3 tablespoons gluten-free soy sauce or tamari
- 1 tablespoon rice vinegar
- 1 tablespoon brown sugar
- 1 teaspoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 3 cups broccoli florets
- 2 tablespoons vegetable oil
Instructions:
- In a bowl, combine beef strips with cornstarch. Toss to coat.
- In a small bowl, whisk together soy sauce, vinegar, brown sugar, sesame oil, garlic and ginger.
- Heat vegetable oil in a large skillet or wok over high heat. Add beef and stir-fry until no longer pink, 1-2 minutes.
- Push beef to the side. Add broccoli and stir-fry 30 seconds. Toss beef and broccoli together.
- Give sauce one more stir and add to pan. Cook, tossing constantly, until sauce thickens and broccoli is tender-crisp.
- Serve immediately, garnished with sesame seeds if desired.
Conclusion
Broccoli beef can be a delicious gluten-free meal when prepared with care. Soy sauce is the main ingredient to look out for, but flour, starch and cross-contamination can also introduce gluten. Requesting special preparation and modifications when dining out can make broccoli beef safe to enjoy. And cooking it yourself using gluten-free ingredients guarantees a gluten-free dish you can feel good about eating.