Spinach with soy

Spinach with Soy - A Satisfying and Healthy Recipe

I'm happy to join you on a delicious culinary adventure where we're going to prepare a healthy and flavorful dish: spinach with soy. This recipe is not only simple but also extremely versatile, suitable for both lunch and dinner. As well as being a great choice for vegetarians and vegans, this combination of ingredients will give you a great nutritional boost, based on the plant proteins in the soy and the essential nutrients in the spinach.

Preparation time: 10 minutes
Cooking time: 30 minutes
Total time: 40 minutes
Number of servings: 4

Ingredients needed:
- 1 pack soy cubes (about 200 g)
- 2 cans spinach (350 g each)
- Salt to taste
- 1 leek sprig or 1 medium onion
- 500 ml tomato juice
- 2-3 tablespoons olive oil
- 1 glass sweet milk (about 200 ml)
- Fresh parsley, to garnish
- Spices to taste (pepper, paprika, granulated garlic)

A bit of history
Spinach with soy is a recipe that brings together two ingredients that are essential in many culinary cultures. Spinach, known for its nutritional benefits, is a vegetable with a history dating back thousands of years, used in dishes around the world. Soy, on the other hand, is a staple ingredient in vegetarian and vegan diets, as it is high in protein. This recipe perfectly combines these ingredients, creating a tasty and healthy dish.

Steps to get the perfect result

1. Prepare the soy: Start by boiling diced soybeans in a pot of water. Add salt and other spices of your choice (for example, a bay leaf or peppercorns) to give it extra flavor. Boil the soybeans for about 20 minutes until soft. Then drain the soy and set aside.

2. Heat the oil: In a medium saucepan, add 2-3 tablespoons of olive oil and heat over medium heat. The olive oil will not only help cook the ingredients, but will also add delicious flavor.

3. Preparing the leeks or onions: Finely chop the leeks or onions and add them to the pan. Cook gently until translucent, about 5-7 minutes. This step is essential to develop the flavors. If using leeks, make sure you wash them thoroughly as they can accumulate grit.

4. Adding water: Once the leeks or onions have browned, add a little warm water, cover the saucepan and let the mixture steep for 5-10 minutes. This process will help soften the vegetables and intensify the flavors.

5. Incorporating tomato juice: Add tomato juice to the saucepan and simmer for a few minutes. The tomatoes will add a fresh flavor and pleasant acidity to the dish.

6. Adding the soy: Now add the boiled soybeans to the vegetable mixture. Stir well to combine the flavors. Let simmer together for 5 minutes so that the soy absorbs the flavors from the tomato sauce.

7. Adding the spinach: It's time to add the drained and finely chopped spinach. Mix well and simmer for another 5 minutes. The spinach will add extra color and nutrients to the dish.

8. Milk inclusion: Add sweet milk and stir, then adjust salt and other seasonings to taste. Let the mixture simmer for another 5-10 minutes, until the liquid evaporates and the desired consistency is reached.

9. Garnish: Once the dish is ready, take it off the heat and garnish with chopped fresh parsley. This will not only add a nice look, but also provide a fresh flavor.

Serving suggestions
Spinach with soy can be served plain with a serving of white or brown rice, which will perfectly complement the rich taste. You can also use it as a filling for pancakes or pies, or as a garnish for a fish or chicken roast.

Variations and useful tips
- Variation with other vegetables: You can add other vegetables, such as carrots or peppers, for a variety of textures and colors.
- Flavoring with herbs: If you want to try something different, you can add aromatic herbs, such as basil or oregano, to change the flavor profile of the dish.
- Vegetable milk: If you prefer a vegan option, replace sweet milk with almond or coconut milk.

Nutritional benefits
This recipe is rich in protein from the soy, as well as iron and essential vitamins from the spinach. It is a great option for those looking to improve their diet, providing a balanced blend of nutrients. Each serving has around 350-400 kcal, making it a healthy and nutritious choice.

Frequently asked questions
- Can I use textured soy? Yes, you can use textured soy instead of cubes. Be sure to rehydrate it before use.
- Is this recipe suitable for children? Yes, it's a healthy and tasty recipe that can be adapted to suit your little ones' preferences.
- Does it keep well? It keeps well in the fridge for 2-3 days and can easily be reheated.

Whether you're an experienced cook or a keen beginner, this spinach with soy recipe is sure to delight. So, get ready to enjoy a delicious, healthy and nutritious dish! Enjoy!