Last updated First published By Joshua Khoury, VEGIE founder
This grain bowl sears large textured soy pieces, sold as soy steaks, slices or strips, in a soy and maple glaze. They sit on brown rice with roasted sweet potato, greens and cucumber. It serves 4 and takes about an hour, most of it hands-off roasting and marinating.
Firm tofu works just as well if you cannot find large dry soy pieces.
VEGIE Steaks are only a range concept, so use any plain textured soy pieces you can buy today.
120 g dry soy steaks, slices or large textured soy pieces (or 400 g firm tofu)
Boiling vegetable stock, enough to cover
2 tbsp neutral oil
For the glaze
3 tbsp soy sauce
1 tbsp maple syrup
1 tbsp rice vinegar
2 garlic cloves, finely grated
1 tsp smoked paprika
For the bowls
1 medium sweet potato (about 400 g), cut into 2 cm cubes
1 tbsp olive oil
3 cups cooked brown rice or another cooked grain
2 cups baby spinach or salad leaves
1 Lebanese cucumber, sliced
1 tbsp sesame seeds, if suitable for you
A handful of coriander or parsley
Method
Roast the sweet potato. Heat the oven to 200°C (180°C fan). Toss the sweet potato with the olive oil and a pinch of salt and roast for 25 to 30 minutes, until golden and tender.
Soak the soy pieces. Cover the dry soy pieces with boiling stock and soak them for the time on your pack, until soft all the way through. Drain and gently press out the excess liquid. If you are using tofu, drain it, press it for 10 minutes and cut it into 1.5 cm slices.
Marinate. Whisk the glaze ingredients together. Turn the soy pieces or tofu in the glaze and leave them for 15 to 20 minutes.
Sear. Heat the oil in a large frying pan over medium-high heat. Lift the pieces out of the glaze and sear them for 3 to 4 minutes on each side, until browned and crisp at the edges. Pour in the leftover glaze for the last 30 seconds and turn the pieces to coat.
Build the bowls. Slice the seared pieces. Divide the rice, greens, cucumber and sweet potato between four bowls, top with the soy, and finish with sesame seeds and herbs.
Tips and swaps
Quinoa, farro or soba noodles can replace the rice.
Add steamed edamame for extra soy protein.
The glaze burns quickly because of the maple syrup, so keep the heat at medium-high and add the leftover glaze only at the end.
How much protein is in this recipe?
Protein depends on the soy product you use. As a reference point, USDA FoodData Central lists firm tofu made with calcium sulfate at 17.3 g of protein per 100 g, so 400 g of that tofu is about 69 g across four bowls. For dry soy pieces, use the figure on your pack. For more, see protein per serving in vegetarian foods.
How do I store leftovers?
Cool leftovers quickly and refrigerate them promptly in small containers. Australia’s Food Safety Information Council advises eating refrigerated leftovers within 2 to 3 days and reheating them until steaming hot, at least 75°C in the centre.
Allergens
Contains soy. Soy is one of the allergens that must be declared on food labels in Australia and New Zealand, so this recipe is not suitable for anyone with a soy allergy. Soy sauce, pasta, tortillas and some stocks can also contain wheat or other allergens, so check every label.
Frequently asked questions
What are soy steaks?
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Soy steaks are large pieces of dry textured soy protein. Like TVP mince, they are rehydrated before cooking, then seared, grilled or simmered.
Can I make this bowl with tofu?
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Yes. Use 400 g firm tofu, press it for 10 minutes, slice it and follow the same marinating and searing steps.
Can I prepare the bowls ahead?
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You can roast the sweet potato and cook the rice ahead. Refrigerate cooked food promptly in small containers and eat it within 2 to 3 days, following Food Safety Information Council advice.
VEGIE is a soy-protein pantry food in development. Join the launch list for product news. It is not an order, and there is no price or launch date yet.
