Lenten food - soy stew with puree

Soy Stew with Mashed Potatoes: A Flavorful Vegan Recipe

Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Servings: 4

Welcome to the world of healthy cooking! Today, I will present to you a delicious and nutritious recipe: soy stew with mashed potatoes. This vegan dish is not only affordable but also packed with nutrients, providing you with an excellent source of plant-based protein. Discover how to transform simple ingredients into a savory meal that will delight your taste buds!

Brief History

Soy stew is a modern reinterpretation of traditional dishes that used meat but have adapted over time to meet people's dietary needs. Soy has become popular due to its versatility and high protein content, making it an excellent choice for those looking to reduce meat consumption without sacrificing flavor.

Ingredients

- 100 g soy cubes
- salt to taste
- 500 g potatoes
- 300 ml tomato juice
- 1 medium onion
- 3 tablespoons margarine
- oil for sautéing

Preparing the Soy Stew

1. Start by preparing the soy. Boil 2 liters of water in a large pot. When the water starts to boil, add the soy cubes and salt or seasoning, to taste. Let the soy boil for 10-15 minutes until soft. Then, drain and set aside.

2. In a large skillet, add a few tablespoons of oil and sauté the onion. Peel the onion, wash it well, and chop it into small cubes. Sauté the onion over medium heat, stirring occasionally, until it becomes translucent and starts to turn golden.

3. Add the boiled soy to the skillet along with the tomato juice. Mix the ingredients well and let the stew simmer on low heat for 10 minutes. This step will help combine the flavors and give the dish a more intense taste. You can adjust the salt to your liking.

Preparing the Mashed Potatoes

4. Meanwhile, prepare the mashed potatoes. Peel the potatoes, wash them well, and cut them into equal-sized cubes for even cooking. Place them in a pot with salted water, enough to cover them completely. Boil the potatoes for 15-20 minutes until soft.

5. When the potatoes are cooked, drain them and add the margarine. Use a potato masher or blender to mash them until you achieve a smooth and creamy texture. If you want a softer mash, you can add a little plant-based milk or water.

Serving

6. Place the mashed potatoes on a plate and top with the soy stew. You can garnish with a little fresh greenery, such as parsley or dill, for an extra touch of flavor and color.

Helpful Tips

- You can add other vegetables to the stew, such as bell peppers or carrots, for added nutrients and color.
- If you prefer a spicier version, add some chili flakes or hot sauce.
- Make sure the soy is well-hydrated and cooked for a pleasant texture that is easy to chew.
- For a tastier mash, you can experiment with spices like nutmeg or garlic.

Frequently Asked Questions

1. Can I replace soy with another ingredient?
Yes, you can use soy protein, mushrooms, or other sources of plant-based protein, such as lentils or chickpeas, to create a different version of the recipe.

2. How can I make this dish quicker?
If you’re in a hurry, you can use pre-hydrated soy or canned chickpeas to reduce preparation time.

3. What are the nutritional benefits of soy?
Soy is an excellent source of protein, contains fiber, and is rich in vitamins and minerals such as iron and calcium. It is an ideal choice for those following a vegetarian or vegan diet.

4. What other recipes can soy stew be paired with?
This stew pairs perfectly with a fresh salad or polenta, providing a pleasant contrast of textures and flavors.

Whether you choose to enjoy it for lunch or dinner, soy stew with mashed potatoes is a delicious and nutritious choice. I encourage you to try this simple recipe and enjoy the benefits of a healthy meal. Bon appétit!