I love soy and cooking with several products from the soy bean. We usually have soy meal at home and this was the result of me craving something with soy, but also turkey sausages, kani kama (imitation crab meat), tuna and corn. =) I added a few other ingredients and came up with this delicious high protein, high fiber and low fat meal.
If you haven’t tried soy meal, you’re actually missing out big time. It’s one of those amazing protein sources that – with good seasoning – can taste wonders. Below you can see how it looks like and just take a look at that nutritional table! I know, I know, it’s in Portuguese, but seriously, 50g protein in a 100g serving?? That’s 50% protein value! And 17,7% of fiber? Wow. And this with only 2.2% of fat and 16.5% of carbs. What’s not to like?
I made a huge pot of this stew and I’m glad I did, because it turned out really tasty. Let’s see the recipe.
– 1/4 cup chopped onions
– 2 tablespoons of extra virgin olive oil
– 2 tablespoons of dried minced garlic
– 3 tablespoons of tomato puree
– 2 cups of frozen peas
– 2 cups of frozen corn
– 2 cups of frozen spinach
– 125g (4.4oz) of kani kama – imitation crab food
– 100g (3.5oz) of turkey sausage
– 84g (3oz) of water preserved tuna
– 2 tablespoons of low-sodium soy sauce
– 1 tablespoon of salt
– 150g (5.3oz) of soy meal
– Brown the onions with the olive oil and garlic in a big pot and then add the peas, corn, spinach, tomato puree and salt. While the onions are cooking, put the soy meal on a bowl and add enough boiling water to top it. Leave it without stirring until it’s time to add to the pan.
– Cook on low-medium heat with the lid on for about 10 minutes, stirring occasionally.
– Add the tuna, sliced sausages and kani kama. Combine all the ingredients and let cook for 5 more minutes.
– Drain most of the water from the soy meal and add to the pot. Combine everything, let it simmer for 5 minutes and it’s ready to serve!
It may not look as good as it tastes, but I can assure you it’s really tasty! And healthy too!
I added a bit of cayenne pepper to the stew on my plate and it was perfect. =)
You’ll be able to see the nutritional info when this recipe is posted to MyRecipeMagic. When that happens, I’ll put the link just below this sentence =)