Peas reduced with soy

Delicious recipe for sautéed peas with soy

I propose a simple and quick recipe, perfect for a healthy lunch or a light dinner. This sautéed peas with soy combines nutritious and flavorful ingredients, offering both taste and health benefits. Here’s how you can prepare this delicious dish, step by step.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Number of servings: 4

Necessary ingredients
- 1 can (400 g) of peas
- 200 ml tomato broth
- 2 tablespoons of flour
- 100 g soy (preferably textured soy)
- 1 large onion
- 1 large carrot
- 1 tablespoon of vegetable oil (olive oil or sunflower oil)
- Salt and pepper, to taste
- A handful of fresh parsley, finely chopped

History of the recipe
Sautéed peas is a traditional recipe found in many kitchens over time. It is often associated with family meals, where simple and accessible ingredients transform into comforting, flavorful dishes. Combining soy with peas not only improves the texture of the dish but also adds a significant protein boost, making this recipe an excellent choice for vegetarians and beyond.

Preparation of the dish

1. Boil the soy: Start by placing the soy in a pot with water and a little salt. Boil for about 10-15 minutes until it becomes soft. Then, drain the soy and set it aside.

2. Sauté the vegetables: In a deep skillet, heat the oil over medium heat. Add the finely chopped onion and grated carrot. Sauté for 5-7 minutes until they become translucent and fragrant. This step is essential for developing a rich flavor base.

3. Add the broth: Pour 200 ml of tomato broth over the vegetables and mix well. This broth will give the dish not only color but also an intense flavor of fresh tomatoes.

4. Incorporate the peas and soy: Add the drained peas and boiled soy to the skillet. Mix everything, then season with salt and pepper to taste. If desired, you can also add some herbs for extra flavor.

5. Cook on low heat: Add about 100-150 ml of water and let everything come to a boil. This is the ideal time to allow the flavors to combine and intensify.

6. Thicken the sauce: In a small bowl, mix 100 ml of broth with 2 tablespoons of flour until a smooth paste forms. Pour this mixture into the skillet, stirring continuously to avoid lumps. Let it boil for 5-10 minutes until the sauce thickens and becomes creamy.

7. Finalizing: Add the chopped parsley, mix well, and taste again, adjusting the seasoning if necessary. Your dish is now ready to be served!

Serving suggestions
This sautéed peas with soy pairs perfectly with boiled rice, mashed potatoes, or fresh bread. You can serve it as a main dish or as a side dish alongside grilled meat or meatballs. For a truly special meal, add a fresh green salad with a simple vinaigrette.

Possible variations
- Additions: You can experiment with other vegetables, such as bell peppers, zucchini, or even mushrooms. These will bring a variety of textures and flavors.
- Spices: If you enjoy bolder flavors, try adding garlic, cumin, or paprika. These spices will provide an extra depth to the dish.

Nutritional benefits
This recipe is rich in protein due to the soy, as well as essential vitamins and minerals from the vegetables. Peas are an excellent source of fiber, aiding digestion and maintaining intestinal health. Additionally, the tomato broth provides a boost of lycopene, a powerful antioxidant.

Frequently asked questions
- What type of soy should I use? I recommend textured soy, but you can also use whole soybeans, which will require a longer boiling time.
- Can I substitute the tomato broth? Yes, you can use chopped fresh tomatoes or even tomato juice, but the broth provides a concentrated flavor.
- How can I make the recipe spicier? Add a chopped chili pepper or a pinch of chili powder during cooking.

I hope this sautéed peas with soy recipe brings you not only culinary satisfaction but also moments of joy with your loved ones. Enjoy your meal!