Textured Soy Mince with Sweet Potato Purée and Broccoli
35 min 1 serving 815 kcal · 54.2 g proteinLevel: Intermediate
The nutritionist's note
814 kcal and 54 g of protein: 37 g from the textured soy protein alone, the densest plant source in the catalogue at 50 g per 100 g of dry product. 20 g of fibre and 9.8 mg of non-heme iron, with the broccoli and raw parsley as vitamin C sources. 0 µg of B12: the nutritional yeast used here is not fortified.
Ingredients
1 serving
- textured soy protein75 g
- sweet potato250 g
- broccoli150 g
- soy cooking cream50 ml
- olive oil15 g
- onion70 g
- tomato paste25 g
- garlic8 g
- soy sauce15 ml
- nutritional yeast8 g
- flat-leaf parsley10 g
Method
- 1
Tip the textured soy protein (75 g) into a bowl, cover with boiling vegetable stock and let it swell for 10 minutes, then squeeze it out in a sieve: rehydrated in plain water it would taste of nothing.
- 2
Peel the sweet potato (250 g), cut it into large chunks and boil it for 18 minutes in salted water, until a blade goes through without resistance.
- 3
Meanwhile, soften the chopped onion (70 g) for 5 minutes in a pan with 8 g of olive oil.
- 4
Add the squeezed soy protein and let it colour for 6 minutes without stirring too often: that colouring is what gives it its stew flavour.
- 5
Add the chopped garlic (8 g) and the tomato paste (25 g), cook dry for 1 minute, then add the soy sauce (15 ml) and a little water, and simmer for 5 minutes.
- 6
Steam the broccoli florets (150 g) for 5 minutes; they should stay bright green and firm to the bite.
- 7
Mash the sweet potato with a fork together with the soy cream (50 ml), 7 g of olive oil, salt and pepper.
- 8
Plate the purée, the mince and the broccoli, and scatter with nutritional yeast (8 g) and chopped parsley (10 g).
Nutrition facts
per serving
| Energy | 815 kcal |
|---|---|
| Protein | 54.2 g |
| Carbohydrates | 92 g |
| Fat | 25.5 g |
| Fibre | 29 g |
| Iron | 12 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- gluten
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