Mongolian beef is a popular Chinese dish that consists of sliced beef and vegetables sautéed in a sweet soy sauce. It’s a flavorful and satisfying recipe that’s relatively quick and easy to make. But for those with celiac disease or gluten sensitivity, an important question arises: does Mongolian beef contain gluten?
What is gluten?
Gluten is a protein found in grains like wheat, barley, and rye. For most people, gluten poses no health issues. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, fatigue, headaches, and more. The only treatment for celiac disease or gluten sensitivity is adopting a strict lifelong gluten-free diet.
Common sources of gluten
Many foods and ingredients contain gluten:
- Breads, baked goods, cereals, crackers made with wheat, barley, or rye
- Beer and malt vinegar
- Pastas, couscous
- Soy sauce, teriyaki sauce
- Soup bases, broths, bouillon cubes
- Seasonings like garlic powder, onion powder, MSG
- Fried foods (from shared fryers)
- Sauces and gravies thickened with wheat flour
Even very small amounts of gluten can cause issues for those with celiac disease or gluten sensitivity. That’s why it’s so important to closely inspect labels and watch out for hidden sources of gluten when cooking at home.
Gluten concerns with Mongolian beef
So when it comes to Mongolian beef, what are the potential sources of gluten to watch out for? Here are the main considerations:
Soy sauce
Most soy sauces contain wheat and are therefore not gluten-free. Soy sauce is a primary ingredient in Mongolian beef, giving it that sweet, salty flavor. So choosing a gluten-free soy sauce is imperative. Tamari and coconut aminos are two wheat-free, gluten-free alternatives.
Thickening agents
Many recipes for Mongolian beef call for corn starch or wheat flour to thicken and add body to the sauce. Obviously wheat flour contains gluten and must be avoided. Corn starch is naturally gluten-free but there’s always a risk of cross-contamination if processed in a shared facility. Arrowroot and tapioca starch make good substitutes.
Beef marinade
Some Mongolian beef recipes marinate the beef in a blend of soy sauce, rice wine, sesame oil, etc. As mentioned, the soy sauce must be switched out for a gluten-free variety. Rice wine also often contains gluten, so opt for cooking sake instead.
Frying oil
If frying the beef at home, be sure to use fresh, dedicated gluten-free oil. Some restaurants use the same fryers for gluten and gluten-free foods, causing cross-contact. Ask questions if dining out and request separate, clean oil.
How to make gluten-free Mongolian beef
Here are some tips for preparing traditional Mongolian beef at home, gluten-free:
Ingredients
- Lean flank steak or sirloin, sliced thin across the grain
- Gluten-free soy sauce or tamari
- Gluten-free hoisin sauce
- Fresh ginger and garlic
- Green onion
- Vegetable oil
- Corn starch or arrowroot starch
- Beef broth
- Rice wine vinegar or cooking sake
- Sugar
- Sesame oil
Steps
- Mix together soy sauce or tamari, hoisin, garlic, ginger, cooking wine, and cornstarch. Marinate beef 10-30 minutes.
- Heat large skillet or wok over high heat. Add oil and stir-fry beef until browned. Remove from pan.
- Add more oil if needed. Stir-fry onions until soft then add garlic. Add marinade mixture and simmer 1-2 minutes until thickened.
- Return beef and any juices to pan and cook 1 minute until well coated in sauce.
- Serve over rice or noodles.
The key is choosing certified gluten-free ingredients, especially the soy sauce/tamari and hoisin sauce. Always check labels to confirm gluten-free status. With these minor tweaks, you can safely enjoy homemade Mongolian beef on a gluten-free diet.
Mongolian beef sauce ingredients
Let’s take a closer look at some common ingredients used in making Mongolian beef sauce:
Soy sauce
As explained earlier, soy sauce often contains wheat. Look for tamari or coconut aminos instead.
Hoisin sauce
Many brands of hoisin sauce contain wheat. Choose a certified gluten-free version.
Oyster sauce
Some recipes call for oyster sauce, which is typically made with wheat. Opt for a wheat-free oyster sauce or leave it out.
Rice wine
Rice wine frequently has gluten. Substitute gluten-free cooking sake.
Beef broth
Opt for a gluten-free beef broth, as some contain gluten from additives. Or make your own.
Corn starch
Corn starch is naturally gluten-free but risk of cross-contamination exists. Tapioca or arrowroot work too.
Mongolian beef nutrition facts
Here are some of the basic nutrition facts for Mongolian beef:
| Nutrition Facts | Per 3 ounces cooked |
|---|---|
| Calories | 230 |
| Fat | 11g |
| Saturated Fat | 4g |
| Cholesterol | 55mg |
| Sodium | 520mg |
| Carbohydrates | 7g |
| Fiber | 0g |
| Sugar | 3g |
| Protein | 19g |
As you can see, Mongolian beef is high in protein and relatively low in carbs when served without rice or noodles. The sodium is a bit high due to the soy sauce. Overall, it can fit into a balanced gluten-free diet when homemade with gluten-free ingredients.
Mongolian beef vs. Chinese black bean sauce
Mongolian beef and Chinese black bean sauce are two popular Chinese dishes that both typically contain beef and vegetables in brown sauce. But there are some key differences:
Ingredients
- Mongolian beef: soy sauce, hoisin, ginger, garlic
- Black bean sauce: fermented black beans, oyster sauce, garlic, ginger
The black bean sauce has a more robust, fermented flavor from the black beans. Mongolian beef is lighter and sweeter.
Texture
- Mongolian beef: thin slices of tender beef
- Black bean: can use beef slices but often cubes of beef
Mongolian beef uses very thin slices that cook quickly. Black bean sauce can use slices or chunks.
Cooking method
- Mongolian beef: high heat wok stir frying
- Black bean: simmering sauce to thicken
Mongolian beef relies on quick, high-heat wok cooking to sear and caramelize. Black bean sauce is simmered to thicken the sauce.
Gluten-free considerations
Both dishes often contain soy sauce, oyster sauce and other ingredients with gluten. Substitutions are needed, as outlined earlier in the article.
Mongolian beef vs. beef with broccoli
Mongolian beef and beef with broccoli are two classic Chinese dishes that you’ll find on many restaurant menus. Here’s how they differ:
Ingredients
- Mongolian beef: flank steak, green onion, soy sauce, hoisin
- Beef with broccoli: flank steak, broccoli, oyster sauce, garlic
While both use flank steak, Mongolian beef relies on soy and hoisin for flavor. Beef with broccoli adds vegetables and oyster sauce.
Flavor profile
- Mongolian beef: sweet, salty, umami
- Beef with broccoli: savory, salty, hint of sweetness
The soy and hoisin give Mongolian beef a sweeter, more umami flavor. Beef with broccoli is more savory.
Cooking method
- Mongolian beef: high heat wok, quick stir-frying
- Beef with broccoli: moderate heat, steaming broccoli
Mongolian beef relies on wok’s high heat to sear the beef. Beef with broccoli uses more moderate heat to gently cook broccoli.
Gluten-free preparation
Both dishes typically contain soy sauce, oyster sauce, etc. Gluten-free subs need to be used, like tamari, GF oyster sauce, cooking sake, etc.
Frequently asked questions
Is Mongolian beef gluten-free at Panda Express?
No, Panda Express prepares their Mongolian beef with soy sauce that contains wheat. They do not offer a gluten-free version. Those with celiac disease or gluten sensitivity should avoid it.
Can you use shaoxing wine instead of rice wine vinegar in Mongolian beef?
Shaoxing wine often contains gluten, so it would not be safe for a gluten-free diet. Opt for cooking sake instead, which provides a similar flavor without gluten.
What can I use as a thickener instead of cornstarch in Mongolian beef sauce?
Good gluten-free alternatives include arrowroot starch, tapioca starch, potato starch, or a slurry of water and gluten-free oyster sauce or hoisin sauce.
Is hoisin sauce gluten-free?
Hoisin sauce is typically made with wheat flour, making it not gluten-free. However, some brands like Lee Kum Kee Panda Brand Hoisin Sauce are specially formulated to be gluten-free. Always check the label.
Can I use beef broth instead of water in Mongolian beef?
Yes, beef broth adds extra flavor. Just be sure to use a gluten-free beef broth. Some broths contain wheat as an additive. Homemade broth is ideal.
Conclusion
Traditional Mongolian beef recipes do contain sources of gluten like soy sauce, hoisin sauce, rice wine, etc. But with a few simple ingredient swaps, such as using tamari instead of soy sauce and cooking sake instead of rice wine, it can easily be made safe for those with celiac disease or gluten sensitivity. When dining out, be sure to inquire about preparation methods and risk of cross-contact. With the right modifications, you can enjoy delicious Mongolian beef while sticking to your gluten-free diet.
