If you’re looking for how to make stew with soy, don’t miss this article.
Eating protein-rich foods every day comes with its own advantages and disadvantages.
Including plant proteins in your diet is always one of the best choices, both for your health and for your budget.
Given our eating habits as Iranians, various stews served with rice are a staple at most meals.
Soy is a complete plant protein that can be used as a plant-based substitute for meat in the family diet.
But how can you use soy instead of meat in a stew?
In this article from the Soya Protein Pars Co. website, we’ll teach you how to make three popular stews with soy: gheymeh (a split-pea and tomato stew with dried limes), ghormeh sabzi (a herb stew with kidney beans) and fesenjan (a walnut and pomegranate stew).
Gheymeh with Soy
Ingredients:
200 g Soy Type 5 (large chunks)
150 g yellow split peas
3 dried limes
2 potatoes
2 tablespoons tomato paste
1 onion, chopped
2 tablespoons oil
1 tablespoon salt
Some pepper and other seasonings as needed
Instructions:
First, sauté the chopped onions in a pan with the oil.
Drain the Soyno Soy Type 5 that you have soaked in water, and sauté it with the onion.
Once the onion and soy are fully sautéed, add the tomato paste, then add the necessary spices along with the salt and pepper, and give them time to sauté thoroughly.
Cook the split peas separately in a pot of boiling water.
After a few minutes, transfer the ingredients to a pot and add about two glasses of water.
When the water in the pot has reduced to one-third of its original amount, add the split peas.
Now it’s time for your stew to simmer and let the flavors come together.
Turn the heat down and give the stew time to thicken slowly.
Once the stew has thickened, add the dried limes.
Then adjust the sourness of the stew to your liking.
Fry the potatoes, cut into thin matchsticks, in a pan and serve them alongside your stew.
Your Gheymeh stew with soy is ready.
Enjoy!
Ghormeh Sabzi with Soy
Ingredients:
150 g Soy Type 5 (large chunks)
500 g chopped Ghormeh Sabzi herbs
1/2 cup red kidney beans
5 dried limes
1 medium onion
1/2 teaspoon turmeric
1/2 teaspoon pepper
1/2 teaspoon Ghormeh Sabzi spice mix
1 teaspoon salt
Oil, as needed
Instructions:
First, fry the ghormeh herbs in oil in a pan.
Keep frying until the herbs darken slightly and the oil turns completely green.
Meanwhile, boil the kidney beans separately in a small pot of boiling water.
Drain the soy that has been soaked in boiling water, and sauté it in oil in a pan along with the chopped onion.
Then add the spices, turmeric, and pepper and mix well.
Put all the ingredients into a pot, add the dried limes and 2 glasses of water, and let it simmer over low heat until the stew thickens.
Finally, add the salt and taste the stew.
Your plant-based Ghormeh Sabzi stew is ready.
Fesenjan Stew with Soy Meatballs
Ingredients:
50 g Soyno Soy Type 3 (medium)
300 g ground walnuts
6 tablespoons pomegranate molasses
3 tablespoons white sugar
2 medium onions
Vegetable oil, as needed
Roasted chickpea flour, as needed
Stew spice mix and salt, as needed
Instructions:
To make this popular stew with soy, first chop one of the onions and sauté it in oil in a pan.
Then add the ground walnuts and sauté for another 3 to 4 minutes until fully toasted.
Now add some water.
Be careful not to let your stew mixture become too runny.
Next, let the stew simmer for a few minutes until the oil rises to the surface, then add the pomegranate molasses and sugar.
To make the meatballs, drain the soaked soy and grind it thoroughly.
Finely grate the second onion, mix it with the soy, and add the spices and salt.
Then knead well and add the roasted chickpea flour so that the mixture is no longer sticky.
Let the meatball mixture rest in the refrigerator for a while; after a few minutes, take it out, roll it into balls, and fry them in oil.
Once your stew has thickened, serve the meatballs with the stew and enjoy it with rice.
