Is Mongolian Beef Gluten Free? A Deep Dive into the Dish
Mongolian beef, typically no, is not gluten-free due to the common use of wheat flour and soy sauce in its preparation; however, versions using gluten-free substitutes, such as cornstarch and tamari, can be prepared.
Understanding Mongolian Beef and Its Traditional Ingredients
Mongolian beef, despite its name, is not traditionally Mongolian. It’s a popular American-Chinese dish characterized by its crispy, yet tender, beef strips coated in a rich, savory-sweet sauce. To fully grasp whether or not a dish is gluten-free, we must examine its ingredients.
- Beef: The star of the show, usually flank steak, is sliced thinly and often dredged in a coating before frying.
- Flour/Coating: This is where the gluten concern arises. The beef is traditionally coated in wheat flour or a wheat flour-based mixture to achieve its signature crispy texture.
- Sauce: The sauce is a complex blend, and often includes:
- Soy sauce (usually contains wheat)
- Brown sugar
- Garlic
- Ginger
- Scallions
- Sesame oil
- Sometimes, hoisin sauce (also often contains wheat)
- Vegetables: Usually, scallions are the only vegetables, but some versions might include other vegetables like broccoli.
The Gluten Culprits: Flour and Soy Sauce
The primary sources of gluten in traditional Mongolian beef are wheat flour, used in the beef coating, and soy sauce, used in the sauce. Many soy sauces contain wheat as part of the fermentation process.
- Wheat Flour: When used to coat the beef, it provides a crispy exterior that is characteristic of Mongolian beef.
- Soy Sauce: Soy sauce is a staple ingredient in Asian cuisine and contributes significantly to the umami flavor profile of the sauce.
Making Mongolian Beef Gluten-Free: Substitutions and Alternatives
Fortunately, enjoying Mongolian beef while maintaining a gluten-free diet is possible with strategic substitutions. The most important changes involve the coating and the sauce.
- Coating:
- Cornstarch: Cornstarch is an excellent gluten-free alternative to wheat flour. It yields a similar crispy texture when frying.
- Rice Flour: Rice flour can also be used as a substitute, providing a slightly different texture.
- Tapioca Starch: This can also be used, either by itself or combined with other gluten-free starches.
- Sauce:
- Tamari: Tamari is a type of soy sauce traditionally made without wheat. Look for brands specifically labeled “gluten-free” to ensure purity.
- Coconut Aminos: Coconut aminos are a soy-free and gluten-free alternative that offers a similar savory flavor, though with a slightly sweeter profile. You may need to adjust the amount of brown sugar accordingly.
- Thickening: If necessary, the sauce can be thickened with cornstarch slurry (cornstarch mixed with cold water).
Potential Cross-Contamination Risks
When ordering Mongolian beef at a restaurant or purchasing it pre-made, cross-contamination is a significant concern. If the kitchen uses shared equipment (fryers, woks, cutting boards) that also handles wheat-containing foods, even gluten-free ingredients might be contaminated. Always inquire about the restaurant’s gluten-free practices and preparation methods.
Preparing Gluten-Free Mongolian Beef at Home
The best way to guarantee that your Mongolian beef is truly gluten-free is to prepare it at home. This allows you to control every ingredient and prevent cross-contamination.
Here’s a basic recipe framework:
- Slice flank steak thinly against the grain.
- Coat the beef with cornstarch or another gluten-free starch.
- Fry the beef in hot oil until crispy. Set aside.
- In a separate pan, create the sauce by combining gluten-free tamari or coconut aminos, brown sugar, garlic, ginger, sesame oil, and scallions.
- Thicken the sauce with cornstarch slurry if needed.
- Add the fried beef to the sauce and toss to coat.
- Serve immediately over rice (make sure it’s gluten-free).
Benefits of a Gluten-Free Version
Switching to a gluten-free Mongolian beef offers benefits for individuals with celiac disease, gluten sensitivity, or those simply seeking to reduce their gluten intake. Besides avoiding the negative symptoms of gluten consumption, this version can still deliver the same satisfying flavors and textures of the original dish.
Common Mistakes to Avoid
- Using regular soy sauce: Always double-check your soy sauce; it must be tamari or gluten-free.
- Assuming “gluten-free” means “healthy”: Even a gluten-free version can be high in sugar and sodium.
- Ignoring cross-contamination risks: Be vigilant about potential sources of cross-contamination, especially when dining out.
- Not reading labels: Carefully read the labels of all ingredients to ensure they are certified gluten-free.
Frequently Asked Questions (FAQs) About Gluten-Free Mongolian Beef
Can I use tapioca starch instead of cornstarch for the coating?
Yes, tapioca starch is an excellent gluten-free alternative to cornstarch. It provides a slightly chewier texture, but many people find it perfectly acceptable. You can also use a combination of tapioca and cornstarch for a balanced result.
What is the best gluten-free soy sauce alternative?
Tamari is the most widely available and closest in flavor to traditional soy sauce. Coconut aminos offer a different flavor profile, but can also be a good substitute, especially for those avoiding soy altogether. Make sure the tamari is explicitly labeled “gluten-free.”
Is hoisin sauce gluten-free?
Most commercially available hoisin sauces contain wheat. Therefore, you should avoid hoisin sauce unless you can find a certified gluten-free variety. It is usually easily omitted without a substantial change to the flavor of the overall dish.
Where can I buy gluten-free tamari?
Gluten-free tamari is widely available in most major supermarkets, especially in the Asian foods aisle. You can also find it at health food stores and online retailers.
Can I order gluten-free Mongolian beef at a restaurant?
It’s possible, but it requires careful inquiry. Ask the restaurant about their gluten-free preparation methods, including whether they use separate fryers and utensils. If they can’t guarantee a truly gluten-free preparation, it’s best to avoid ordering it.
What kind of rice should I serve with gluten-free Mongolian beef?
Any type of plain, cooked white or brown rice is naturally gluten-free. Be sure to avoid rice mixes that may contain gluten-containing ingredients.
How can I thicken the sauce without cornstarch?
While cornstarch is a common and effective gluten-free thickener, you can also use arrowroot powder or tapioca starch. Mix a small amount of the starch with cold water to create a slurry before adding it to the sauce.
Is it okay to use regular brown sugar?
Yes, regular brown sugar is generally gluten-free. However, if you are highly sensitive to gluten, it’s always best to check the label to ensure it wasn’t processed in a facility that also handles wheat.
What are some other gluten-free Asian-inspired dishes?
Many Asian dishes can be made gluten-free with simple substitutions, including stir-fries with tamari, spring rolls with rice paper, and pho with rice noodles.
How can I ensure no cross-contamination at home?
Use clean cutting boards and utensils. Thoroughly wash any cookware that may have come into contact with gluten-containing foods. Consider using separate cutting boards and utensils dedicated solely to gluten-free cooking.
What’s the best way to store leftover gluten-free Mongolian beef?
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before serving.
Can I freeze gluten-free Mongolian beef?
Yes, you can freeze it, but the texture of the beef might change slightly upon thawing. For best results, freeze it in an airtight container or freezer bag. Thaw overnight in the refrigerator before reheating.