This cheerful, colorful recipe is ideal for days when you have lots of vegetables in the fridge that you want to use up, but no time or energy for anything complicated. The soy crumbles provide extra protein to help keep you full longer, while the soy yogurt adds a touch of freshness. Optionally, you can add a bit of extra virgin olive oil or flaxseed oil at the end for some healthy fats, or if you’d like to keep the dish oil-free, sprinkle some seeds of your choice when serving. I served the stewed vegetables with chickpea couscous, but any whole grain couscous would also be a great choice.
Stewed Vegetables with Soy Crumbles
This cheerful, colorful recipe is ideal for days when you have lots of vegetables in the fridge that you want to use up, but no time or energy for anything complicated.
Equipment
- Saute Pan
Ingredients
- 150 g soy crumbles
- 2 leeks
- 2 carrots
- 3 garlic cloves
- 100 g concentrated tomato paste from a tube
- 2 small zucchinis
- 1 broccoli
- 1 red bell pepper
- Water as needed
Spices:
- 1 tsp salt
- 1.5 tsp vegetable soup seasoning
- A pinch of pepper or more to taste
- 1 tbsp sweet paprika
- 1 tsp crushed chili flakes or more if you like spicy
- 1 tbsp soy sauce optional, or add more salt to taste
- 1 tsp smoked paprika
- 1 tbsp extra virgin olive oil or flaxseed oil optional
For serving:
- Soy yogurt
- Whole grain couscous I used chickpea couscous
Instructions
- Wash all vegetables. Finely chop the leek, grate the carrot into strips, cut the zucchinis into ~1.5cm chunks, break broccoli into small florets, and slice the red pepper into strips.
- In a large skillet, sauté the chopped leeks and carrots in a splash of water. Peel and crush or finely chop the garlic and add it to the pan.
- Once leeks and carrots slightly softened, add the soy crumbles and enough water to cover them.
- Add salt, soup seasoning, pepper, sweet and hot paprika, concentrated tomato paste, and soy sauce. Stir well and let simmer covered over medium heat until the soy crumbles swell and are fully cooked (about 15 minutes). Stir occasionally and add more water as needed.
- Once the crumbles are cooked, add the chopped zucchini, broccoli, and smoked paprika. Mix and cook for another 5–7 minutes.
- Taste the sauce and adjust with more salt, pepper, or water if needed.
- Just before the broccoli and zucchini are fully cooked, add the red pepper. This keeps it fresh and slightly crisp. If you prefer softer pepper, add it earlier with the other vegetables.
- Once everything is cooked, optionally add a drizzle of extra virgin oil, or skip if you prefer an oil-free dish.
- Serve over whole grain couscous. I used chickpea couscous this time, but whole spelt couscous is also great. Top with a spoonful of soy yogurt for freshness and sprinkle with seeds of your choice (especially if you skipped the oil).