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Soya mince also referred to as soy mince or soy crumbles are a versatile food made out of vegetable protein. You can actually use soy mince in any recipe where ground meat is used; it makes good low fat dish suitable for vegans; they are a healthy alternative to meat. Soya mince can also be used as a stuffing for sandwiches.

How to Cook Soya Mince?

Ingredients

  • 200g soya mince granules
  • 2 cups hot water
  • 2 tablespoons olive oil
  • Salt
  • 3 finely chopped onions
  • 2 tomatoes, chopped
  • 2 finely chopped chilies
  • 1 tablespoon cumin seeds
  • 2 tablespoon masala powder
  • A quarter tablespoon turmeric powder
  • Fresh coriander leaves

Method

  • Place your soya granules in a bowl and pour hot water to soak. Leave it to sit for a while.
  • Choose a skillet and pour oil; heat it, and add cumin seeds. Cook until they begin to sputter before you add onions and green chilies.
  • Saute for three minutes allowing the onions soften.
  • Find means of draining and squeezing out all the water from the soya granules and add the drained soy and tomatoes to the skillet and mix well.
  • Add the masala powder, turmeric, salt, coriander and mix well and leave to cook for at least 5 minutes.
  • Garnish with chopped fresh coriander leaves.
  • Serve while hot and tasty.

Soya Mince Balls

Soya mince balls is a vegan version of meat balls and here is how to make them.

Ingredients

  • 225 g dried soy mince
  • 2 cups boiling water
  • 1 and one third tablespoons soy sauce
  • 1 finely chopped onion
  • 2 tablespoon vegetable oil
  • 1 fresh red chili pepper chopped
  • Freshly chopped basil
  • One tablespoon freshly minced garlic
  • 75g whole meal breadcrumbs
  • One tablespoon freshly minced ginger
  • Freshly ground pepper
  • 8 tablespoons white wine
  • 300ml vegetable stock
  • 3 tablespoons whole meal
  • 1 tablespoon tomato ketchup
  • 2 tablespoons yeast extract
  • Half salt
  • I granulated sugar.

Method

  • Dissolve the yeast extract in the vegetable stock with the salt, sugar and ketchup.
  • Soak the soya mince in hot water and soy sauce until rehydrated in a different bowl and mix with the first bowl.
  • Over medium low heat, heat vegetable oil in a skillet and add onions. Cook the onions until they soften, then add chili peppers, garlic, ginger and cook for three more minutes.
  • Stir the coriander and basil into the soy mince.
  • Mix the white wine with the whole wheat; you can also use chickpea flour in place of whole wheat. Add the breadcrumbs to this mixture before adding it all to the soy mince.
  • Add the onion as well and stir until well mixed.
  • Preheat oven to 22o Degrees Celsius.
  • Scoop two tablespoons of the mixture into a ball and place on the baking tray.
  • Bake the soya mince balls in the preheated oven for at least twenty minutes, turning the balls to ensure that they are thoroughly browned on all sides.
  • Serve your soy mince balls while hot and serve with any dish of your choice.

Soya Mince Wraps

Soy mince can also be used as a filling for wraps.

Ingredients

  • 1 cup all-purpose wheat flour
  • 1 teaspoon salt
  • Water
  • One tablespoon coconut oil
  • 200g soya mince
  • 2 cups of water
  • A quarter cup of peas
  • Half a teaspoon turmeric powder
  • Two chopped onions
  • Two finely chopped green chilies
  • Two teaspoons ground garlic
  • Salt
  • Two teaspoons ground ginger
  • Fresh coriander

 Method

  • Mix your wheat flour, teaspoon of salt and coconut oil at once in a bowl, add water and knead into a dough.
  • In another bowl pour water and add salt. Soak the soya mince in the salty water for ten minutes.
  • Heat oil in a pan and cook cumin seeds, adding garlic, ginger and the chilies, once the cumin seeds splutter.
  • Add turmeric powder to the mixture and cook for 5 minutes.
  • Drain water from the soya mince and add the soy into the pan; stir until well mixed and allow the mixture to simmer for ten minutes.
  • While the soy mince simmers, divide the dough into equal portions, roll each portion into a circle and heat in a pan until both sides are golden brown.
  • When all the wraps are nicely cooked, fill each wrap with a tablespoon or two of soya mince filling. And serve.

Vegetarian Stuffed Peppers

Ingredients

  • 90g uncooked white rice
  • 180ml water
  • 4 green peppers
  • 1 finely chopped onion
  • 4 tablespoons olive oil
  • 225g mince
  • 500g passata
  • Salt
  • 2 tablespoons fresh parsley chopped

Method

  • Preheat the oven to 200 degrees
  • Cut the top of the peppers, removing the seeds and arrange the pepper in a baking dish.
  • Heat the oil in a large skillet over medium heat and sauté chopped peppers and onions until they are soft. Add the mince and parsley, reduce the heat and cook for 5 more minutes.
  • Add the cooked rice to the skillet and half of the passata.
  • Season with salt and pepper then spoon the mixture into the peppers, topping each with the remaining passata.
  • Cover the baking dish and bake for 45 minutes.

Is Soy Mince the Same as Quorn

Soy mince and quorn is not the same, although both are meat replacement products. They can be used to create a huge array of meat and fish alternatives. Quorn has a meat like feel and look as it is extracted from free ranged egg white. It is high in protein and dietary fibre. It is low in salt and saturated fats. Soy mince on the other hand is rich in proteins, folic acid, potassium, calcium. Zinc, iron and vitamin B. Soy mince is more nutritious than quorn. Quorn is a good substitute for white meat and soy mince creates good red meat alternatives.

Is Soy Mince Flavored?

When preparing a dish with soy mince, you need to season it with spices as well as other ingredients because by itself the product has very little flavor. To can select spices and herbs like turmeric, coriander, thyme, ginger and garlic. Soy mince is an adaptable food; any dish calling for ground meat can be made with soy mince. However, soy mince can also be used along with meat, this helps make the dish healthier without compromising its flavor.

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