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Easy Vegetarian Stir-Fry with Soya Granules

by Adina 16/01/2019 4 comments

easy vegan stir-fry

An easy vegetarian stir-fry with lots of vegetables, soya granules and hot chili sauce, a simple and flavorful vegetable dish served over rice.

I posted the recipe for this easy vegan stir-fry years ago as I was just starting with the blog. It had been one of the first times I had cooked it, but I have been making this soya granules recipe lots and lots of time ever since.

I enjoy cooking soya granules recipes from time to time and the two dishes I cook most using these granules are this wonderful and easy vegan stir-fry and the soya and vegetable stew.

vegetable stir fry with soya granules 6 Easy Vegetarian Stir Fry with Soya Granules

Easy vegan stir-fry with soya granules

The recipe for this easy vegetarian stir-fry goes fast, it’s easy to make and I always seem to have the ingredients in the house. I change the vegetables that I use according to what I have in the fridge or what is in season and we normally eat it with rice.

I always keep the carrots and the bell peppers, because I always have those two vegetables in the fridge. But otherwise, I am flexible.

The original recipe was made with broccoli florets and sugar snap pea, but the new pictures I’ve taken show zucchini slices and green beans. Both versions are delicious, so don’t be afraid to swap the vegetables according to your taste and whatever you happen to have in the house.

The carrots, zucchini and peppers I use to make this easy vegetarian stir-fry are always fresh, but otherwise, when it comes to green beans, sugar snap peas, regular peas, broccoli or cauliflower I often use frozen products.

vegetable stir fry with soya granules 1 Easy Vegetarian Stir Fry with Soya Granules

What are soya granules?

Soya granules or soya chunks are textured soy protein or textured vegetable protein. They are defatted soy flour, a by-product of extracting soybean oil.

Soya granules or soya chunks are used as a meat substitute or as a more economical meat alternative.

Soya granules are very small and are mostly used as a substitute for ground meat, while the chunks are larger and are used to substitute larger pieces of meat.

However, whenever cooking with soya granules or chunks, I never actually try to replace any meat. I have my special soya granules recipes, which I like because they contain the soya products and not because they replace the meat.

vegetable stir fry with soya granules 7 Easy Vegetarian Stir Fry with Soya Granules

Are soya granules healthy?

Actually, yes. There is a lot of controversy concerning soya products, controversy I would rather not get myself into.

Soya granules or chunks are, of course, processed products and many, including myself, feel that eating too many processed products is not good for our health.

And not only soya granules or chunks, but tofu, tempeh and soya milk are processed soya products as well, but, funnily, no one seem to worry as much about those products as they worry about the granules or chunks.

However, banning any kind of processed products from our diet seems like mission impossible. I know, I would never even consider giving up cheese, which is a processed food as well.

As always, the key is moderation. No one, either vegan or vegetarian in need for a good source of protein, would even consider eating soya granules or chunks every day.

Soya products, like the granules or chunks are complete proteins, meaning they have all the essential amino acids present. That makes them a good choice for vegans or vegetarians.

A serving of soya granules or chunks contains over 54 grams of protein, which is more than the same serving of eggs or meat. With the extra bonus of containing an almost negligible amount of fat.

And considering that the recommended daily intake of protein for men is 56 grams and 46 grams for women, that is pretty good.

vegetable stir fry with soya granules 5 Easy Vegetarian Stir Fry with Soya Granules

Some other benefits of soya beans and soya products include their potential of lowering cholesterol levels, especially LDL (bad) cholesterol. They may also improve fertility and they may help reduce menopause symptoms.

Some of the issues concerning people is the influence that soya might have on thyroid function or their effect on male sex hormones. However, many studies concluded that the oestrogen production in the male body can only be affected, and that only very little, if a person would eat huge quantities of soya products every day. Which, again, nobody does.

My strongest concern regarding soya and soya products is the fact that, at least in the US, more than 90 % soya produced is genetically modified. As I am not always sure where the soya sold in the EU comes from, I always buy organic products.

vegetable stir fry with soya granules 4 Easy Vegetarian Stir Fry with Soya Granules

How to use soya granules in recipes?

Soya granules or soya chunks need to be soaked before using. Always read the packet’s instructions when using them in your recipes. Soya granules usually need to be soaked for about 10 minutes, while the chunks need up to half an hour, depending on their size.

Larger pieces, like soya cutlets, might even need to be boiled for about 5 minutes.

Also, this vegetarian stir-fry recipe requires the soya granules to be brought to a boil shortly. This is necessary, because the soya granules will only be cooked very shortly after being drained.

Most packet’s instructions recommend soaking the soya granules or chunks in hot water, however, I always use vegetable broth, I feel it improves the taste of the final dish.

After soaking, drain the soya products well. Once cool enough to handle, squeeze them well in order to remove the excess moisture. The better you squeeze them, the better color and texture they will get when you fry them.

A trick for squeezing the liquid out of the granules or chunks without having to wait too long for them to cool, is to give them to a fine sieve, in batches, and press the liquid out of them with the help of a large spoon.

Soya granules or soya chunks are very easy to include into your meals. From stir-fries with vegetables to stews and sauces for pasta. You can make a very tasty kind of bolognese sauce for your spaghetti, you can use the granules to replace the meat in any kind of dish containing ground meat. You can add them to soups or you can make patties.

I noticed that there are lots of Indian recipes out there using soya granules or soya chunks. As so many Indians are vegetarians, they have adapted lots of traditional Indian dishes to suit their dietary needs.

vegetable stir fry with soya granules 2 Easy Vegetarian Stir Fry with Soya Granules

How to serve the easy vegan stir-fry with soya granules

Most of the times I serve this soya granules recipe with plain boiled rice. However, Chinese egg noodles or vermicelli are very nice as well.

This easy vegetarian stir-fry with soya granules can be easily reheated.

vegetable stir fry with soya granules 3 150x150 Easy Vegetarian Stir Fry with Soya Granules

Easy Vegetarian Stir-Fry with Soya Granules

Share this on WhatsApp An easy vegetarian stir-fry with lots of vegetables, soya granules and hot chili sauce, a simple and flavorful vegetable dish served… Asian and Indian Easy Vegetarian Stir-Fry with Soya Granules European Print This
Serves: 4 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 1 voted )

Ingredients

  • 150 g/ 5.3 oz/ 2 cups soya granules
  • 700 ml/ 23.6 fl.oz/ 3 cups vegetable broth
  • 2 garlic cloves
  • 2.5 cm/ 1 inch ginger
  • 2 medium onion
  • 2 medium zucchini
  • 2 carrots
  • 2 red bell peppers
  • 150 g/5.4 oz green beans
  • 1 tablespoon vegetable oil
  • 2 scallions
  • 5 tablespoons soy sauce
  • 2 tablespoons chili sauce
  • 2 teaspoons sriracha or more chili sauce
  • salt and pepper

Instructions

Cover the soy granules with the vegetable broth and bring to a boil. Turn off the heat and let everything stand for about 10 minutes. Drain and squeeze out the excess liquid. 

Chop the ginger and garlic very finely and pound to a paste. Slice the onions finely. Cut the zucchini in half lengthwise and slice the halves. Cut the bell peppers and the carrots into fine strips. Cut the green beans in two or three pieces, depending on their size. Slice the scallions thinly, but keep the whites and the greens separated.

Mix the soy sauce, chili sauce and sriracha.

Heat the oil and saute the ginger-garlic paste for about 1 minute until fragrant.

Add the onions and fry until slightly translucent. Add the rest of the vegetables, except the greens of the scallions, and stir fry for about 5-6 minutes until they are starting to get softer.

Add the soy granules and stir fry for about 2 minutes. Add the sauce, salt and pepper to taste and let everything get hot, about 2-3 minutes.

Sprinkle the stir-fry with the chopped scallion greens. Serve immediately with rice, egg noodles or vermicelli noodles.

 

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4 comments

angiesrecipes 16/01/2019 - 11:55

A healthy, quick and delicious stirfry!

Reply
Anca 16/01/2019 - 18:47

It’s legal to sell soya from genetically modified crops in EU. While organic is better (for the environment), I don’t see an issue with GMO crops. Although, as you say, it is a controversial subject. 🙂
The stir fry looks fab and I think it must be delicious too.

Reply
G 17/01/2019 - 01:22

I try to limit my soy intake bt this looks yummy! <3

Reply
Evi 25/01/2019 - 12:58

This looks super delicious, Adina! I love all the colors here 🙂

Reply

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