Rice with vegetables and soy stew
Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Number of servings: 4
Introduction
Welcome to the world of veggie delights! Today, we're going to venture into preparing a savory recipe of rice with vegetables and soy stew. Not only is this combination a great option for a healthy meal, but it's also extremely versatile, often found in modern family meals. Rice, a staple in many cultures, combines perfectly with soy, a fantastic source of plant protein. Let's get to work!
Ingredients needed
*For the rice:*
- 1 medium onion
- 1 carrot
- 1 bell pepper
- 400 g frozen vegetables (carrots, peas, green beans)
- 1 cup rice (about 200 g)
- 4 tablespoons olive or sunflower oil
- Salt and pepper to taste
- 1 bunch fresh parsley
- 1 cup water (about 250 ml)
*For the soy stew:*
- 250 g soy cubes (bag)
- 1 medium onion
- 1 carrot
- 1 bell pepper
- Salt and pepper to taste
- 1 teaspoon sweet paprika
- 4 tablespoons olive or sunflower oil
- 2 tablespoons flour
- Water, for thickening
- Dried basil (optional)
- Vegetables or other spices to taste
Preparation step by step
*Step 1: Prepare the rice*
1. Start by peeling the onion, carrot and bell pepper. Chop the onion finely, dice the carrot into small cubes and thinly slice the peppers. These vegetables will add flavor and color to the rice.
2. Heat the 4 tablespoons of oil in a saucepan over medium heat. Add the onion and sauté until translucent, about 2-3 minutes.
3. Add the carrot and chopped bell pepper and continue to sauté the vegetables for another 5 minutes.
4. Add the frozen vegetables and mix well. Pour in 1 cup of water and simmer over medium heat, covered, for 10 minutes. It is important that the vegetables are almost cooked, but not completely cooked to preserve their texture.
*Step 2: Cooking the rice*
5. Once the vegetables have cooked, add the rice and stir well. Cover the pot and simmer, without stirring, for 10-15 minutes, until the rice has absorbed all the water.
6. Finally, turn off the heat and leave the pot covered for 5-10 minutes. This step is essential to get fluffy rice without sticking.
*Step 3: Preparing the soy stew*
7. In a bowl, soak the diced soybeans in warm water with a little greens and basil for about an hour. This step will help rehydrate the soy and intensify the flavor.
8. Once the soybeans have soaked, drain the water and cut the cubes into smaller pieces to better integrate into the stew.
9. In a skillet, heat the 4 tablespoons of oil over medium heat. Add the finely chopped onion, carrot, and pepper and sauté until soft, about 5 minutes.
10. Add diced soybeans and enough water to cover ingredients. Simmer for 15 minutes, stirring occasionally.
11. In a small bowl, whisk 2 tablespoons flour with a little water to form a paste. Add this mixture to the stew to thicken the sauce. Season with salt, pepper and paprika to taste.
Practical tips
- If you want to add a dash of flavor, try adding a few drops of soy sauce to the soy stew.
- You can replace frozen vegetables with fresh, seasonal vegetables for an even more intense taste.
- Boiled rice can also be served as a garnish for other dishes.
- For extra flavor, add spices like turmeric or curry to your rice.
Nutritional benefits
This dish is high in fiber thanks to the vegetables and rice, and soy provides an excellent source of plant protein. It's a complete meal for vegans and vegetarians, but also for anyone looking to diversify their diet.
Serving tips
Serve the rice with vegetables on a generous platter and the soy stew in a separate bowl. You can add a little chopped fresh parsley on top for a more appealing look. This meal goes perfectly with a glass of mineral water or herbal tea.
Frequently Asked Questions
1. Can I use brown rice?
Yes, brown rice is a healthy alternative, but will require a longer cooking time.
2. What other vegetables can I add?
You can add broccoli, zucchini or courgette, depending on preference.
3. How can I store leftovers?
Leftovers can be refrigerated in an airtight container for 2-3 days.
Now that you've gone through each step, you're ready to enjoy delicious rice with vegetables and soy stew. Enjoy!
Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Number of servings: 4
Introduction
Welcome to the world of veggie delights! Today, we're going to venture into preparing a savory recipe of rice with vegetables and soy stew. Not only is this combination a great option for a healthy meal, but it's also extremely versatile, often found in modern family meals. Rice, a staple in many cultures, combines perfectly with soy, a fantastic source of plant protein. Let's get to work!
Ingredients needed
*For the rice:*
- 1 medium onion
- 1 carrot
- 1 bell pepper
- 400 g frozen vegetables (carrots, peas, green beans)
- 1 cup rice (about 200 g)
- 4 tablespoons olive or sunflower oil
- Salt and pepper to taste
- 1 bunch fresh parsley
- 1 cup water (about 250 ml)
*For the soy stew:*
- 250 g soy cubes (bag)
- 1 medium onion
- 1 carrot
- 1 bell pepper
- Salt and pepper to taste
- 1 teaspoon sweet paprika
- 4 tablespoons olive or sunflower oil
- 2 tablespoons flour
- Water, for thickening
- Dried basil (optional)
- Vegetables or other spices to taste
Preparation step by step
*Step 1: Prepare the rice*
1. Start by peeling the onion, carrot and bell pepper. Chop the onion finely, dice the carrot into small cubes and thinly slice the peppers. These vegetables will add flavor and color to the rice.
2. Heat the 4 tablespoons of oil in a saucepan over medium heat. Add the onion and sauté until translucent, about 2-3 minutes.
3. Add the carrot and chopped bell pepper and continue to sauté the vegetables for another 5 minutes.
4. Add the frozen vegetables and mix well. Pour in 1 cup of water and simmer over medium heat, covered, for 10 minutes. It is important that the vegetables are almost cooked, but not completely cooked to preserve their texture.
*Step 2: Cooking the rice*
5. Once the vegetables have cooked, add the rice and stir well. Cover the pot and simmer, without stirring, for 10-15 minutes, until the rice has absorbed all the water.
6. Finally, turn off the heat and leave the pot covered for 5-10 minutes. This step is essential to get fluffy rice without sticking.
*Step 3: Preparing the soy stew*
7. In a bowl, soak the diced soybeans in warm water with a little greens and basil for about an hour. This step will help rehydrate the soy and intensify the flavor.
8. Once the soybeans have soaked, drain the water and cut the cubes into smaller pieces to better integrate into the stew.
9. In a skillet, heat the 4 tablespoons of oil over medium heat. Add the finely chopped onion, carrot, and pepper and sauté until soft, about 5 minutes.
10. Add diced soybeans and enough water to cover ingredients. Simmer for 15 minutes, stirring occasionally.
11. In a small bowl, whisk 2 tablespoons flour with a little water to form a paste. Add this mixture to the stew to thicken the sauce. Season with salt, pepper and paprika to taste.
Practical tips
- If you want to add a dash of flavor, try adding a few drops of soy sauce to the soy stew.
- You can replace frozen vegetables with fresh, seasonal vegetables for an even more intense taste.
- Boiled rice can also be served as a garnish for other dishes.
- For extra flavor, add spices like turmeric or curry to your rice.
Nutritional benefits
This dish is high in fiber thanks to the vegetables and rice, and soy provides an excellent source of plant protein. It's a complete meal for vegans and vegetarians, but also for anyone looking to diversify their diet.
Serving tips
Serve the rice with vegetables on a generous platter and the soy stew in a separate bowl. You can add a little chopped fresh parsley on top for a more appealing look. This meal goes perfectly with a glass of mineral water or herbal tea.
Frequently Asked Questions
1. Can I use brown rice?
Yes, brown rice is a healthy alternative, but will require a longer cooking time.
2. What other vegetables can I add?
You can add broccoli, zucchini or courgette, depending on preference.
3. How can I store leftovers?
Leftovers can be refrigerated in an airtight container for 2-3 days.
Now that you've gone through each step, you're ready to enjoy delicious rice with vegetables and soy stew. Enjoy!