Mustard Soy Strips with Green Beans
26 min 1 serving 335 kcal · 31.8 g proteinLevel: Intermediate
The nutritionist's note
335 kcal for 32 g of protein and only 9 g of fat: 23 g come from the textured soy protein, the densest and leanest source in the catalogue. 14 g of fibre and 6.7 mg of non-heme iron, with the raw parsley as the vitamin C source. 0 µg of B12: the nutritional yeast used here is not fortified.
Ingredients
1 serving
- textured soy protein45 g
- green beans200 g
- vegetable stock200 ml
- shallot40 g
- soy cooking cream20 ml
- mustard15 g
- nutritional yeast6 g
- olive oil3 g
- flat-leaf parsley10 g
Method
- 1
Tip the textured soy protein (45 g) into a bowl, cover with boiling vegetable stock (200 ml) and let it swell for 10 minutes.
- 2
Drain and squeeze it firmly in a sieve: the remaining water is what would stop it colouring.
- 3
Top and tail the green beans (200 g) and cook them for 8 minutes in boiling salted water, then refresh them in iced water to set the green.
- 4
Brown the squeezed soy protein for 6 minutes in a pan with 3 g of olive oil, without stirring too often.
- 5
Add the chopped shallot (40 g) and carry on for 3 minutes.
- 6
Pour in the soy cream (20 ml) and a little stock, and let it simmer for 2 minutes.
- 7
Off the heat, whisk in the mustard (15 g), then the nutritional yeast (6 g).
- 8
Add the green beans, reheat for 2 minutes and scatter with chopped parsley (10 g).
Nutrition facts
per serving
| Energy | 335 kcal |
|---|---|
| Protein | 31.8 g |
| Carbohydrates | 30.9 g |
| Fat | 9.4 g |
| Fibre | 18.1 g |
| Iron | 7.6 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- mustard
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