Soy Flakes with Vegetables

Vegan dish with soy flakes and a variety of vegetables - a particularly nutritious vegan lunch

  • Main DishesType
  • EasyDifficulty
  • 15-30 minPrep. Time
  • 4Serving/Unit


Soy flakes, 100 g
Water, as needed
Vegetable soup powder, 1 flat tablespoon
or chicken flavored
Onion, 1 large unit
Red pepper, 1 large unit
Carrot, 1 large unit
Mushroom, 200 g
champignon (white or brown)
Zucchini, 2 large units
Olive oil, 2 tablespoons
Corn kernels, 1 cup
cooked and frozen
Green bean, 2 cups
cut, cooked and frozen
Garlic, 2 large cloves
Soy sauce, 2 tablespoons
low sodium
Black pepper, 1/4 flat teaspoon
coarsely ground


1. Cook the soy flakes in boiling water with vegetable soup powder for about 30 minutes, until soft. Strain from the water.
2. Cut the onion and red pepper into thin strips, the carrot into long strips, the mushrooms into slices and the zucchini into cubes.
3. In a pan, fry the vegetables in olive oil until golden and add the frozen corn and green bean.
4. Chop the garlic and add to the vegetables in the pan.
5. Stir everything over low heat and add the soy sauce and black pepper.
6. Add the cooked soy flakes, mix everything to blend flavors and cook in a closed lid on low heat for about 10 minutes, mix, taste and adjust seasoning to taste.
7. Serve hot and bon appetite (:

Total time: 30-60 min

The preparation method also includes frying.

Nutritional Values Serving/Unit 100 Grams
Calories 298 cal 55 cal
Proteins 24 g 4 g
Carbohydrates 48 g 9 g
Fat 7 g 1 g
The nutritional values appearing on this website are intended to provide general information only, and do not constitute a recommendation, a substitute for consulting a specialist or receiving medical advice.
Michal Dinar Recipe by Michal Dinar
Soy Flakes with Vegetables
Vegan soy flakes stew with vegetables