simple recipe to prepare a complete vegan dish in half an hour

simple recipe to prepare a complete vegan dish in half an hour

Take advantage of the “Meatless Monday” movement (meat free monday) is a good way to encourage us to cook nutritious and healthy dishes that are a bit out of the ordinary, without always having to resort to animal ingredients. With pantry ingredients and a few other things, it is easy to make a fully sautéed with vegetables as base.

Textured soybeans are stored for a long time in the pantry and you can have a very good quality vegetable protein lunch or dinner in just a few minutes. In this case we recommend let it soak about 20-30 minutes, although it can also be added to the frying pan or casserole raw, to rehydrate it during preparation; in that case we will need to add more liquid during the process.

In addition we have released vegetables that we had hanging around the fridge, like a couple of carrots and some colored peppers that in this case were frozen. You can substitute them for mushrooms, pumpkin, broccoli, zucchini, green beans, etc. If he suits you spicythrow in some fresh chopped or sliced ​​chili, or add a hot sauce like harissa or sriracha.


Soak the textured soy with water or vegetable broth at least 20 minutes, and prepare all the ingredients as indicated in the list, to cook faster. If canned chickpeas are used, the liquid can be saved for other recipes.

Heat a large non-stick frying pan over medium heat, add a splash of oil and fry the onion with the garlic and a pinch of salt, lowering the temperature if we see that it is toasted too much, we want them to soften without toasting.

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Once they are tender and the onion has reduced, add the pepper or peppers, take a few laps and add the carrot. Sauté the whole for a few minutes. Add the well-drained soybeans, stir and season with the concentrated tomato, the spices, salt and pepper.

Sauté everything over medium heat for about 8-10 minutes, allowing the soybeans to take on some color before incorporating the drained chickpeas. If it is too dry, add a splash of water, broth or white wine. Sauté an additional 4-5 minutes and serve with chopped herbs to taste.

BRA Braisogona_A281226 Efficient Orange 26 cm frying pan, cast aluminum with Platinum Plus non-stick, flat, suitable for induction

BRA Braisogona_A281226 Efficient Orange 26 cm frying pan, cast aluminum with Platinum Plus non-stick, flat, suitable for induction

With what to accompany the pan of chickpeas, soy and vegetables

Just like this vegan stir-fry recipe is a dish very complete and satiating without being heavy -it will be lighter if we take the trouble to peel the chickpeas first-, but we could stretch the portions or make it even more nutritious with some grain or cereal on the side. Brown rice, quinoa or millet are good options, as well as potatoes cooked in the microwave or prepared in the air fryer. If you are one of those who enjoy adding lemon to everything, serve the dish with a couple of halves to garnish to taste on the table.

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