Mushrooms with spinach and soy

Mushrooms with Spinach and Soy – A Hearty and Flavorful Dish

When it comes to quick, healthy, and tasty dishes, the recipe for mushrooms with spinach and soy is definitely at the top of the list. This savory dish is not only easy to prepare but also provides considerable nutritional value, being rich in plant-based proteins, vitamins, and minerals. Whether you are looking for a delicious main course or a side dish that will impress, this recipe will meet all your expectations.

Preparation time: 10 minutes
Cooking time: 40 minutes
Total time: 50 minutes
Number of servings: 4

Ingredients

- 500 g champignon mushrooms (fresh or frozen)
- 4 green onions
- 2 green garlic stalks
- ½ bunch of wild garlic
- 250 g fresh spinach (or thawed frozen spinach)
- 1 bunch of fresh dill
- 200 g soy cubes (textured soy protein)
- 300 ml tomato puree
- 2 tablespoons olive oil
- 1 bay leaf
- Thyme (1 teaspoon)
- Iodized salt (to taste)
- Freshly ground pepper (to taste)

Brief history

Mushrooms are a versatile ingredient, appreciated in many culinary cultures throughout history. They have been used in both savory dishes and traditional remedies. Soy, on the other hand, is an extremely popular source of plant-based proteins, especially in vegetarian and vegan diets. Combining these ingredients with fresh greens not only offers a unique flavor but also an explosion of essential nutrients.

Preparation technique

1. Preparing the soy cubes: Start by placing the soy cubes in a pot of boiling water, adding a little salt, freshly ground pepper, the bay leaf, and thyme. Boil for about 15 minutes. This process will help rehydrate the soy, infusing it with the flavors of the spices. After boiling, drain well and set aside.

2. Preparing the ingredients: Clean the onion, garlic, wild garlic, and spinach. Chop them finely. Make sure the spinach is well washed and free of impurities. If using frozen spinach, allow it to thaw and drain before use.

3. Sautéing the vegetables: In a large skillet, add olive oil. Sauté the onion and garlic over medium heat until translucent, about 3-4 minutes. Add the wild garlic and spinach, continuing to cook for another 5 minutes until the spinach wilts.

4. Adding the mushrooms: Clean and slice the mushrooms or cut them into cubes, depending on your preference. Add them to the skillet and let them cook for 15 minutes, partially covered. This step is essential for the mushrooms to release their juices and soften.

5. Combining the ingredients: Once the mushrooms are cooked, add the soy cubes, tomato puree, salt, and pepper to taste. Allow the dish to simmer uncovered for 10 minutes, to let the flavors meld. Stir occasionally to prevent sticking.

6. Finalizing and serving: Finally, sprinkle the chopped dill over the dish and mix well. Your meal is now ready! Serve hot, either on its own or with a side of couscous or rice to complete the meal.

Useful tips

- For an extra flavor boost, add other spices like paprika or cumin. These will elevate the dish into an even richer culinary experience.
- If you don't have soy: You can substitute the soy cubes with tofu or seitan, both excellent sources of protein.
- For a more intense flavor, you can add a splash of soy sauce or Worcestershire sauce during cooking.
- For a vegan option, ensure you use a tomato puree without animal-derived ingredients.

Serving suggestions

This recipe for mushrooms with spinach and soy is delicious on its own but can be paired with various sides. Try serving it alongside:

- Vegetable couscous
- Basmati or whole grain rice
- Mashed potatoes
- Fresh vegetable salad

Nutritional benefits

This dish is not only tasty but also healthy. Mushrooms are rich in antioxidants, while spinach provides a high intake of iron and vitamins A, C, and K. Soy cubes are an excellent source of plant-based proteins, essential for maintaining muscle mass.

Frequently asked questions

1. Can I use frozen mushrooms?
Yes, frozen mushrooms are an excellent alternative and can be used directly in the recipe without thawing.

2. Is this recipe suitable for vegans?
Absolutely, this recipe is completely vegan, based on plant-derived ingredients.

3. How long can the dish be stored in the refrigerator?
The dish can be stored in the refrigerator for up to 3 days in airtight containers.

4. Can I add other vegetables?
Sure! Carrots, zucchini, or roasted peppers can add extra flavor and texture to the dish.

In conclusion, the recipe for mushrooms with spinach and soy is a perfect example of healthy food that can be prepared quickly and easily. Enjoy your meal!