Pan-Fried Veg with Soy Mince
Soy mince is a surprisingly filling, versatile ingredient for anyone cutting back on meat. Paired with crisp-tender pan-fried carrots, courgette and pepper, it comes together as a speedy dish that's on the table in just 20 minutes. Seasoned with soy sauce, herb salt and spices like curry or ginger, this one earns its place as a weeknight favourite. Perfect if you like to keep cooking simple and plant-based.
Ingredients
- 50 g soy granules or soy mince, look for TVP (textured vegetable protein) or soya mince
- 2 tsp vegetable stock, fresh or granules
- boiling water, three times the volume of the soy granules
- 3-5 dashes soy sauce or tamari
- 2 carrots
- 1 courgette
- 1 pepper
- oil, good-quality, for frying
- herb salt and pepper, freshly ground
- spices to taste, e.g. curry powder, ginger, paprika
- 1-2 tbsp tomato purée
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 210 kcal | 420 kcal |
| Carbohydrates | 18 g | 36 g |
| Protein | 16 g | 32 g |
| Fat | 7 g | 14 g |
| Fibre | 6 g | 12 g |
| of which sugar | 8 g | 16 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Put the soy granules and vegetable stock in a bowl and pour over three times their volume of boiling water. Add 3 to 5 dashes of soy sauce, stir once and leave to soak for about 10 to 15 minutes.
- Tip the softened soy granules into a sieve, give them a quick shake and let them drain well.
- Meanwhile, wash and trim the vegetables. Cut the carrots into thin slices, and the pepper and courgette into slightly thicker slices.
- Heat a little good-quality oil in a frying pan. Fry the vegetables for 5 to 15 minutes, seasoning with herb salt and freshly ground pepper. Add extra spices to taste, such as ginger, paprika or curry powder.
- Add the drained soy granules to the pan and fry everything together briefly. Stir in the tomato purée if you like, then taste and adjust the seasoning.
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Nutrition facts per serving (estimate)
| Calories | 210 kcal |
|---|---|
| Carbohydrates | 18 g |
| Protein | 16 g |
| Fat | 7 g |
| Fibre | 6 g |
| of which sugar | 8 g |
Frequently asked questions
What is soy mince and how do you prepare it?
Soy mince (also called TVP or soya granules) is dried, textured soy protein. You pour boiling water and stock over it so it softens, then use it much like minced meat.
Is this recipe really gluten-free?
Yes. As long as you use gluten-free soy sauce or tamari, the dish is gluten-free.
Can I swap the vegetables?
Absolutely. This recipe works with all sorts of vegetables, so just use whatever is in season or needs using up in the fridge.
How long does the pan-fried veg with soy mince keep?
Stored in an airtight container in the fridge, it keeps for about 2 days. Warm it through briefly in a pan and it tastes just as good.
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