Soy proteins, also known as textured proteins, are an excellent alternative to traditional sources of animal proteins. Not only are they rich in proteins, but they also have a low ecological impact compared to meats and other dairy products. Discover our selection of 5 must-try essential recipes that you absolutely need to know and try!
1. Vegetarian Spaghetti Bolognese
It’s hard to imagine a dish more essential than spaghetti bolognese. Thanks to soy proteins, you can create your own easy and delicious vegetarian version of this classic.
Ingredients:
- 200g of textured soy protein,
- 500g of tomato sauce,
- onion,
- garlic,
- oregano,
- basil,
- olive oil,
- salt and pepper.
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Preparation:
First, sauté the onion and garlic in a pan with olive oil. Then add the soy protein previously hydrated according to the package instructions and lightly brown them. Incorporate the tomato sauce, aromatic herbs, salt, and pepper, then let it simmer for about 15 minutes. During this time, cook your spaghetti according to the package instructions. Drain them and serve with the vegetarian Bolognese sauce.
2. Chili without meat
Sociable and tasty, the chili sin carne is a perfect choice to impress your guests at a meal among friends. It is a meatless version of the famous chili con carne, where soy proteins replace minced meat.
Ingredients:
- 200g of textured soy protein,
- 2 boxes of red beans,
- 1 can of corn,
- 1 bell pepper,
- onion,
- garlic,
- cumin powder,
- smoked paprika,
- tomato sauce,
- olive oil,
- salt and pepper.
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Preparation :
In a large pot, sauté the onion and garlic in hot oil then add the previously rehydrated soy proteins. Then add the bell pepper chopped into small pieces as well as the spices (cumin and paprika). Incorporate the tomato sauce and let it simmer for 10 minutes. To finish, add the drained red beans and corn then adjust the seasoning with salt and pepper. Serve hot with rice or corn tortillas.
3. Vegetarian Shepherd’s Pie
Deliciously comforting, the hachis parmentier is a quintessential family dish. This vegetarian version combines soy proteins with a creamy potato purée for an exquisite result.
Ingredients:
- 200g of textured soy protein,
- 1kg of potatoes,
- milk,
- butter,
- onion,
- garlic,
- carrot,
- tomato sauce,
- olive oil,
- salt and pepper.
Preparation :
Start by preparing your mashed potatoes by cooking the peeled potatoes in salted boiling water until they are tender. Drain them and then mash them with milk and butter until you achieve a creamy consistency. Set aside. In a pan, sauté the onion and garlic with a little olive oil, then add the previously rehydrated soy protein and the carrot cut into small pieces. Then incorporate the tomato sauce and simmer for about 10 minutes. Pour this preparation into an oven-safe dish and cover with the mashed potatoes. Place the dish in the preheated oven at 180°C for about 30 minutes, until the top is golden brown.
4. Soyballs in Tomato Sauce
For a 100% vegetarian version of traditional meatballs, textured soy proteins are an ideal choice. Accompanied by a good homemade tomato sauce and some vegetables, they will delight the whole family.
Ingredients:
- 200g of textured soy protein,
- breadcrumbs,
- egg,
- garlic powder,
- aromatic herbs,
- oil,
- salt and pepper.
- For the sauce: 500g of tomato sauce, basil, oregano, salt and pepper.
Preparation :
Mix the previously rehydrated soy protein with breadcrumbs, egg, garlic powder, aromatic herbs, salt and pepper until you get a homogeneous consistency. Shape balls with the mixture obtained and cook them in a frying pan with a little oil. Remove the balls from the frying pan when they are well browned and set aside. Prepare the sauce in a large frying pan mixing the tomato sauce, basil, oregano, salt and pepper then add the soy balls in it. Let simmer for about 15 minutes so that the flavors blend well, then serve hot with rice or pasta.
5. Vegetarian Soy Wraps
The wraps are always an excellent option for a quick and tasty meal, and soy proteins bring a novel touch to these rolled delights. You can accompany them with raw vegetables and a yogurt-based sauce for a touch of freshness.
Ingredients:
- Tortillas,
- 200g of textured soy protein,
- 1 onion,
- 1 bell pepper,
- cherry tomatoes,
- lawyer,
- Romaine or iceberg salad,
- olive oil,
- salt and pepper.
- For the sauce: plain yogurt, chives, garlic powder, salt and pepper.
Preparation:
Sauté the onion and pepper cut into small pieces in a skillet with a little bit of olive oil until they are lightly colored then add the rehydrated soy protein, salt and pepper. Cook over medium heat for about 5 minutes . Prepare the sauce by mixing natural yogurt with chopped chives, garlic powder, salt and pepper. Cut the cherry tomatoes in half and the avocado into thin slices. Fill each tortilla with a little salad, cut vegetables, soy pieces and a drizzle of yogurt sauce. Roll the wraps and enjoy immediately.
So here we are with our selection of 5 unique soy-based protein recipes. Don’t hesitate to try these dishes and let your creativity flow by inventing your own combinations to get the most out of this versatile, nutritious, and eco-friendly protein source!