Vegetable stew with soy meat

4 servings

45 minutes

Vegetable stew with soy meat is a cozy and warming dish that harmoniously combines the rich flavors of vegetables and the tenderness of plant protein. Its roots go back to Russian culinary traditions, where stewed vegetables held a special place due to their simplicity and health benefits. Soy meat, gaining popularity among health enthusiasts, adds an interesting texture and nutrition to the dish. The stew's flavor is rich and layered: the sweetness of carrots, slight acidity of tomato paste, softness of potatoes, and richness of spices create a perfect combination. It should be served with fragrant fresh herbs that add freshness to the dish. The stew is ideal for a vegetarian menu and perfectly satisfies while remaining light on digestion.

Energy value per serving

• Calories: 283.2
• Proteins: 18g
• Fats: 8.6g
• Carbohydrates: 34.5g

Ingredients

• Soy meat: 100 g
• Zucchini: 1 pc
• Eggplants: 1 pc
• Potato: 300 g
• Red sweet pepper: 1 pc
• Onion: 1 head
• Garlic: 2 clove
• Carrot: 1 pc
• Dill: 10 g
• Parsley: 10 g
• Vegetable oil: 30 ml
• Tomato paste: 50 g
• Water: 600 ml
• Salt: to taste
• Ground black pepper: to taste

Cooking steps

1. Prepare all the ingredients.

2. Chop the onion and garlic finely.

   Required ingredients:

   • Onion: 1 head
   • Garlic: 2 cloves

3. Slice the carrot into half rings. Peel the potato and cut it into large cubes.

   Required ingredients:

   • Carrot: 1 piece
   • Potato: 300 g

4. Cut the zucchini and eggplant into pieces of the same size.

   Required ingredients:

   • Zucchini: 1 piece
   • Eggplants: 1 piece

5. Remove seeds from the pepper and cut it into large pieces.

   Required ingredients:

   • Red sweet pepper: 1 piece

6. In a thick-walled pot, heat vegetable oil and sauté the onion until translucent. Then add garlic and fry for another 30 seconds.

   Required ingredients:

   • Vegetable oil: 30 ml
   • Onion: 1 head
   • Garlic: 2 cloves

7. Add carrot and tomato paste, fry while stirring for about 5 more minutes.

   Required ingredients:

   • Carrot: 1 piece
   • Tomato paste: 50 g

8. Add potatoes, red pepper, eggplant, and soy meat, season with a little salt and mix. Pour in water and simmer covered for 20 minutes.

   Required ingredients:

   • Potato: 300 g
   • Red sweet pepper: 1 piece
   • Eggplants: 1 piece
   • Soy meat: 100 g
   • Water: 600 ml
   • Salt:  to taste

9. When the potatoes are ready, add the zucchini and simmer for another 3 minutes. Taste and add salt and pepper to taste.

   Required ingredients:

   • Zucchini: 1 piece
   • Salt:  to taste
   • Ground black pepper:  to taste

10. Serve the ready stew with soy meat, sprinkled with fresh herbs.

    Required ingredients:

    • Dill: 10 g
    • Parsley: 10 g