Beef Broccoli Wrap: A Quick, Flavor-Packed Asian-Inspired Meal
Bold, savory flavors wrapped in a soft tortilla make the Beef Broccoli Wrap a standout meal for busy weeknights or satisfying lunches. This dish transforms the classic stir-fried beef and broccoli into a portable, hand-held delight. The combination of tender, marinated beef, crisp broccoli, and a rich, umami-packed sauce ensures every bite bursts with flavor.
Beyond taste, this wrap is also versatile and nutrient-rich. Lean beef provides high-quality protein, while broccoli adds fiber, vitamins, and a satisfying crunch. Wrapping these ingredients in a soft tortilla or flatbread makes them easy to enjoy on the go or paired with a side salad for a complete meal.
Ingredients Needed
Here’s a complete list of ingredients for the beef broccoli wrap, along with approximate calorie counts per serving:
| Ingredient | Quantity | Approximate Calories |
|---|---|---|
| Lean beef (sirloin or flank steak, thinly sliced) | 8 oz | 350 kcal |
| Broccoli florets | 2 cups | 60 kcal |
| Olive oil or sesame oil | 2 tbsp | 240 kcal |
| Soy sauce (or tamari for gluten-free) | 2 tbsp | 20 kcal |
| Garlic (minced) | 2 cloves | 10 kcal |
| Ginger (grated) | 1 tsp | 2 kcal |
| Honey or maple syrup | 1 tsp | 20 kcal |
| Cornstarch | 1 tsp | 10 kcal |
| Tortillas or flatbreads | 2 large | 300 kcal |
| Green onions (sliced, optional) | 2 tbsp | 5 kcal |
| Sesame seeds (optional) | 1 tsp | 15 kcal |
Step-by-Step Cooking Instructions
1. Prepare the Beef
Thinly slice the beef against the grain. Toss it with 1 tsp soy sauce, minced garlic, grated ginger, and cornstarch. Let it marinate for at least 10–15 minutes to enhance flavor and tenderness.
2. Cook the Broccoli
Steam or blanch the broccoli florets for 2–3 minutes until bright green and slightly tender but still crisp. Drain and set aside.
3. Stir-Fry the Beef
Heat 1 tbsp of oil in a large skillet or wok over medium-high heat. Add the marinated beef and stir-fry for 3–4 minutes until browned and cooked through. Remove from the pan and set aside.
4. Combine Ingredients
In the same skillet, add the remaining oil and sauté the broccoli briefly with a splash of soy sauce and honey. Return the beef to the skillet and toss to coat evenly with the sauce.
5. Assemble the Wraps
Warm the tortillas or flatbreads. Spoon the beef and broccoli mixture onto each tortilla, leaving some space at the edges for folding. Sprinkle with green onions and sesame seeds if desired. Fold the sides and roll tightly into a wrap.
6. Serve
Serve immediately while warm. Optionally, cut in half for easy handling and presentation.
Tips for Customizing the Recipe
- Protein Variations: Swap beef with chicken, tofu, or tempeh for a different flavor and texture.
- Sauce Enhancements: Add hoisin sauce, sriracha, or rice vinegar for extra depth and tang.
- Wrap Options: Use whole wheat tortillas, lettuce leaves, or low-carb wraps for healthier alternatives.
- Extra Veggies: Add bell peppers, carrots, or snap peas for added color, crunch, and nutrition.
- Make it Gluten-Free: Use tamari or coconut aminos instead of soy sauce and gluten-free tortillas.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 495–520 kcal |
| Protein | 35–40 g |
| Carbohydrates | 40–45 g |
| Fat | 22–25 g |
| Fiber | 5–6 g |
Key Benefits
- High in lean protein from beef
- Fiber and vitamins from broccoli
- Healthy fats from sesame or olive oil
- Quick, balanced, and nutrient-dense meal
Serving Suggestions
- Serve with a side of steamed edamame or a simple cucumber salad.
- Pair with a small bowl of miso soup for a complete Asian-inspired meal.
- Add pickled vegetables or kimchi inside the wrap for extra flavor.
- Serve alongside a dipping sauce, such as sriracha mayo or soy-ginger sauce.
Beef Broccoli Wrap: A Quick, Flavor-Packed Asian-Inspired Meal
2
servings10
minutes15
minutes495-520
kcalIngredients
For the Beef & Broccoli:
8 oz lean beef (sirloin or flank steak, thinly sliced)
2 cups broccoli florets
2 tbsp olive oil or sesame oil
2 cloves garlic, minced
1 tsp grated ginger
2 tbsp soy sauce (or tamari for gluten-free)
1 tsp honey or maple syrup
1 tsp cornstarch
For the Wrap:
2 large tortillas or flatbreads
2 tbsp sliced green onions (optional)
1 tsp sesame seeds (optional)
Directions
- Marinate Beef:
- Toss thinly sliced beef with 1 tsp soy sauce, garlic, ginger, and cornstarch. Let marinate 10–15 minutes.
- Cook Broccoli:
- Steam or blanch broccoli for 2–3 minutes until bright green and slightly tender. Drain and set aside.
- Stir-Fry Beef:
- Heat 1 tbsp oil in a skillet over medium-high heat. Cook beef for 3–4 minutes until browned. Remove from pan.
- Cook Broccoli & Combine:
- In the same pan, add remaining oil, sauté broccoli with soy sauce and honey. Return beef to skillet and toss to coat.
- Assemble Wraps:
- Warm tortillas. Spoon beef and broccoli mixture onto each tortilla. Top with green onions and sesame seeds if desired. Fold sides and roll tightly.
- Serve:
- Serve immediately while warm. Optionally cut in half for easier handling.
Recipe Video
Notes
- Beef selection: Use lean cuts like sirloin, flank steak, or top round for tender, flavorful meat. Slice thinly against the grain for best texture.
Marinating: Even a short 10–15 minute marinade with soy sauce, garlic, ginger, and cornstarch improves flavor and makes the beef more tender.
FAQs
1. Is a beef broccoli wrap healthy?
Yes! This wrap combines lean protein from beef with fiber and vitamins from broccoli. Using a whole wheat or low-carb tortilla makes it even more nutritious.
2. Can I make this wrap ahead of time?
Absolutely. You can prep the beef and broccoli mixture in advance and store it in the fridge for up to 2 days. Assemble the wrap just before eating to keep the tortilla soft and prevent sogginess.
3. Can I use other vegetables besides broccoli?
Yes! Bell peppers, snap peas, carrots, or cabbage all work well. Feel free to mix in your favorite vegetables to add color, flavor, and nutrition.
4. How do I make this wrap gluten-free?
Use tamari or coconut aminos instead of soy sauce, and choose gluten-free tortillas or lettuce wraps.
5. Can I substitute beef with another protein?
Yes. Chicken, shrimp, tofu, or tempeh are great alternatives. Adjust cooking times accordingly for each protein type.
Conclusion
The Beef Broccoli Wrap offers a perfect blend of flavor, nutrition, and convenience. With tender marinated beef, crisp broccoli, and a savory sauce wrapped in a soft tortilla, this dish is ideal for quick weeknight dinners, meal prep, or a portable lunch. Quick, customizable, and satisfying, these wraps prove that healthy meals don’t have to compromise on taste.
