If you love broccoli and are looking for a light, low-calorie meal, soy stew with broccoli is the perfect choice for you.
Broccoli contains vitamin C and bioflavonoids.
Soy, in turn, adds plant protein and fiber.
Note that soy is one of the major food allergens, so anyone with a soy allergy should avoid this dish.
By combining broccoli and soy and adding some carrots, you can make a nutritious, low-calorie meal.
Stay with us in this article as we show you how to make a soy stew with broccoli that is both delicious and nutrient-rich.
Ingredients:
400 g broccoli
2 cups Soy Type 4 (coarse)
1 large onion
4 cloves garlic
1 carrot
2 tablespoons tomato paste
Some oil
And the necessary spices (salt, pepper, and turmeric)
Instructions:
The first step in making soy stew is sautéing the onion.
Take a large onion and dice it on a cutting board.
Pour some oil into a pan and add the diced onion.
Set the burner to medium heat and let the onion fry until it turns lightly golden.
Crush the garlic cloves with a meat mallet or a mortar and pestle. This helps the aroma and flavor of the garlic infuse the dish better.
Now add the garlic to the pan and sauté it briefly with the onion.
Now it’s time to add the spices. Add them and mix well.
Add the soaked and drained soy to the pan and stir. Then add the tomato paste.
Peel the carrot and dice it. Then add it to the stew mixture.
Stir the ingredients well until fully combined.
Let everything sauté well for a few minutes, and finally add some water to the soy stew.
There should be enough water to cover the ingredients.
When there are 10 minutes left until the ingredients are fully cooked, chop the broccoli and add it to your stew.
Once the broccoli is cooked, your stew is ready.
You can serve this stew with bread or rice.
Additional Tips:
To give the broccoli in your stew a brighter color, it’s best to shock it first.
To do this, first place the broccoli in a pot of boiling salted water, then after a few minutes remove it and plunge it into cold water.
This shock keeps the green pigments of the broccoli stable during cooking.
Also, if you’re not a fan of the aroma and flavor of garlic, you can use less of it or leave it out of the recipe entirely.
Soy stew with broccoli is a hearty, healthy dish, especially during the cold seasons.
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