Craving a weeknight meal that’s lightning-fast, packed with flavor, and incredibly satisfying? Look no further! This Thai Basil Egg Stir-Fry is your new go-to. We’re combining protein-rich eggs and savory textured soy protein with a garden of fresh veggies. The real star, though, is the Thai basil, which infuses every bite with its unique, sweet, and slightly peppery flavor. Get ready for a delicious and nutritious dinner that’s on the table in under 30 minutes!
Ingredients
• PREP: 15 minutes | COOK: 10 minutes | YIELD: 4 servings
• For the Stir-Fry Sauce
• 1 Tbsp / 15 ml low-sodium tamari
• 1 tsp / 5 ml Sucanat or other unrefined sugar
• ½ tsp / 2.5 ml toasted sesame oil
• For the Stir-Fry
• ½ cup / 120 ml textured soy protein (TSP)
• ½ cup / 120 ml boiling water
• 1 tsp / 5 ml Bragg’s Liquid Aminos
• 2 tsp / 10 ml grapeseed oil, or other high-heat oil
• ½ medium yellow onion, thinly sliced
• 2 cloves garlic, minced
• 1 medium tomato, diced
• 2 large whole eggs + 2 egg whites, beaten together
• 2 green onions, thinly sliced
• 2 Tbsp / 30 ml fresh Thai basil, chopped
• For Serving
• 2 cups / 480 ml cooked brown rice
Instructions
1. In a small bowl, combine the textured soy protein, boiling water, and Bragg’s Liquid Aminos. Stir, cover, and set aside for 5-10 minutes to rehydrate.
2. In a separate small bowl, whisk together the tamari, Sucanat, and sesame oil until the sugar is dissolved. Set this sauce mixture aside.
3. Heat a wok or large cast-iron skillet over medium-high heat. Once hot, add the grapeseed oil and swirl to coat. Add the sliced yellow onion and sauté for about 3 minutes, until it begins to soften and brown.
4. Stir in the minced garlic and cook for another minute until fragrant, being careful not to burn it. Add the rehydrated textured soy protein and cook, stirring occasionally, for 2 minutes.
5. Add the diced tomato and cook until just heated through. Push the entire mixture to one side of the wok.
6. Pour the beaten eggs onto the empty side of the wok. Scramble the eggs, stirring occasionally, until they are just cooked through and opaque.
7. Stir the cooked eggs into the soy-tomato mixture. Pour the reserved sauce over everything, then add the sliced green onions and chopped Thai basil. Toss well to combine and serve immediately over warm brown rice.
Nutritional Information
• Per Serving (1 cup stir-fry + ½ cup rice)
• Calories: 256
• Calories from Fat: 71
• Protein: 12 g
• Carbs: 9 g
• Total Fat: 8 g
• Saturated Fat: 1 g
• Trans Fat: 0 g
• Fiber: 4 g
• Sodium: 239 mg
• Cholesterol: 105 mg
Pro Tips
• Can’t find Thai basil? Italian basil can work in a pinch, but it will have a different, less anise-like flavor. For the authentic taste, seek out Thai basil at Asian markets.
• Feel free to bulk up the stir-fry with more vegetables! Sliced bell peppers, broccoli florets, or snap peas would be excellent additions. Add them with the onion to ensure they cook through.
• To make this recipe vegan, simply swap the eggs for a block of crumbled firm tofu. Sauté the tofu until golden before adding the other for the best texture.
FAQ
Q: Is this Thai basil stir-fry a good source of vegetarian protein
A: Yes, this recipe is packed with protein from two excellent vegetarian sources: eggs and textured soy protein (TSP). Each serving provides a satisfying 12 grams of protein, making it a complete and filling meal.
Q: Can I make this Thai basil stir-fry vegan
A: Absolutely! To make this recipe completely vegan, simply replace the eggs with one block of crumbled firm or extra-firm tofu. For the best texture, sauté the tofu until it’s golden brown before adding the other ingredients.
Q: What can I substitute for Thai basil
A: While Thai basil offers the most authentic sweet and peppery flavor, you can use regular Italian basil if you can’t find it. The taste will be different, but still delicious. You can typically find fresh Thai basil at Asian markets or specialty grocery stores.
Q: How do I store and reheat leftovers
A: Store any leftover stir-fry in an airtight container in the refrigerator for up to 3 days. For best results, reheat it in a skillet or wok over medium heat until warmed through. You can also microwave it, but the texture of the eggs will be better when reheated on the stovetop.
