10 best vegan soya mince recipes for South Africans to try in 2024
Soya mince is a popular healthy alternative for meat as it is just as rich in protein as meat but comes with less harmful effects. Vegans and vegetarians can use soya mince to prepare dishes that traditionally include meat such as meatballs, kebabs, and burgers. Below are a few soya mince recipes you should try.
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Most soya mince dishes are easy to prepare and require readily available ingredients. Soya mince meals are healthy and delicious. Here are steps on how to make soya mince dishes.
Soya mince recipes
Here you can find 10 best recipes with soya mince.
1. Soya mince curry
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Soya mince curry is the most popular of all the soya recipes. Below are steps on how to cook soya mince curry.
Ingredients
- Two tablespoons of olive oil
- One onion, finely chopped
- Two green chilies, finely chopped
- Four garlic cloves, finely chopped
- 200 g soya mince
- ½ teaspoon of turmeric
- 1 tablespoon of tomato paste
- ½ teaspoon of chili powder
- ½ teaspoon of ground cumin
- 2 cups hot water
- Fresh coriander leaves
Instructions
1. Heat (medium heat) the oil in a pan and add onions, green chilies, and garlic. Cook for 2 minutes.
2. Add the soya mince, turmeric, ground cumin, chili powder, and tomato paste and mix well. Let the mixture cook for 2 minutes.
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3. Pour the hot water into the soya mixture and let simmer until thick.
4. Sprinkle coriander leaves and serve hot.
2. Soya mince balls
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Soya mince balls are much like meatballs. The dish is delicious and simple to make.
Ingredients
- 2 cups boiling water
- 225g dried soya mince
- 1 3/4 tablespoons soy sauce
- 2 tablespoons vegetable oil
- One onion, finely chopped
- One tablespoon finely chopped fresh red chili pepper
- One tablespoon freshly minced ginger
- One tablespoon freshly minced garlic
- One tablespoon freshly chopped coriander
- Freshly chopped basil
- 75g wholemeal breadcrumbs
- 300ml vegetable stock
- 3 tablespoons wholemeal or chickpea flour (optional)
- Freshly ground black pepper
- 8 tablespoon white wine
- 1 tablespoon tomato ketchup
- 2 tablespoon yeast extract (Marmite)
- 1/2 teaspoon salt and 1 tablespoon granulated sugar
Directions
3. Vegetable fry soya mince
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If you are looking for a quick, tasty meal, this is the recipe for you. The dish can serve as the main dish when combined with rice
Ingredients
- 200 gms soya mince
- 2 cups hot water
- Two tablespoons olive oil
- Three onions finely chopped
- Two tomatoes finely chopped
- Two green chilies finely chopped
- One teaspoon of cumin seeds
- Two teaspoons of coriander powder
- 1/2 teaspoon of garam masala powder
- 1/4 teaspoon of turmeric powder
- Salt
- Fresh coriander leaves
Directions
1. Soak the soya mince in hot water for a few minutes to rehydrate it while you prepare your other ingredients.
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2. Heat (medium heat) the oil in a pan and add cumin seeds. Add onions and green chilies once the cumin seeds start to splutter and cook for 3 minutes or until soft.
3. Drain the water from the soya mince. Add the soya mince to the onion and green chili mixture and stir. Add the tomatoes and mix well till they are well cooked.
4. Add the remaining spices and stir. Taste and if necessary adjust the seasoning according to your preference. Let the dish cook covered for five minutes.
5. Garnish soya mince dish with coriander leaves and serve hot.
READ ALSO: Easy South African pancake recipe
4. Soya mince wraps
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Wraps are great for snack time. They are fun to make and very tasty. Use this guide on how to cook soya mince wrap.
Ingredients for filling
- 200g soya mince
- 2 cups of water
- 1/4 a cup of peas
- Two chopped onions
- Two teaspoons ground garlic
- Two teaspoons ground ginger
- One teaspoon turmeric powder
- Two green chilies finely chopped
- 1/2 teaspoon red paper powder
- Salt
- Fresh coriander
Ingredients for wrap
- 1 cup all-purpose wheat flour
- 1 teaspoon salt
- One tablespoon coconut oil
- Water
Instructions
5. Soya mince with nodules
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Do you want to know how to cook soya mince dishes in less than 10 minutes? Well, the soya mince recipe below is easy and quick to prepare.
Ingredients
- Flat noodles boiled
- 200g soy mince soaked and drained
- Oil 4 tablespoons
- Two finely chopped onions
- One thickly chopped onion
- Garlic chopped
- Two teaspoons dark soy sauce
- One teaspoon sweet chili sauce
- 2 cups vegetable stock
- Salt to taste
- One teaspoonful cornflour
- 2 spring onions with greens
- 1/2 teaspoon crushed red chilies
Instructions
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2. To the second pan add the thickly chopped onion and a teaspoon of garlic and sauté.
3. Add the soya mince to the onions in the first pan once they turn golden brown. Stir and add the dark soy sauce, sweet chili peppers and half a cup of vegetable stock and mix well.
4. Add the flat noodles to the second pan. Sprinkle salt to taste and add 1/2 a cup of vegetable stock and stir.
5. Mix cornflour and half a cup of vegetable stock until smooth.
6. To the noodles add sliced spring onion bulbs
7. Chop the spring onion stems and greens and add them to the soya mince with 1/2 cup of vegetable stock and mix. Add 1/2 teaspoon of crushed peppers, the cornflour mix, salt, and a little water. Cook for 5 minutes or a till thick.
8. Serve the noodles on a plate and pour the soya mix granules over them. Enjoy.
6. Spicy fried soya mince
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Here is how to make soya mince spicy and flavorful.
Ingredients
- 200g soya mince
- 2 cups of water
- One finely chopped onion
- 3 cloves of garlic, crushed
- Three chilies
- One teaspoon sesame seed
- One teaspoon cumin seed
- One teaspoon smoked paprika
- Two teaspoons tomato paste
- Two teaspoons soy sauce
- One tablespoon mixed herbs (garam masala is also appropriate)
- Two tablespoons vegetable oil
- One handful frozen peas
Directions
7. Soya mince sandwich
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Sandwiches are fantastic snacks for any time of day. Soya mince sandwiches are tasty and easy to make. Here is how to make soya mince sandwiches.
Ingredients
- Sliced bread
- 200g soya mince
- One sliced onion
- One capsicum, chopped
- One tsp green chilies, chopped
- 1 tbsp - oil
- Vegetable leaf
- Tomato ketchup
- Salt
Instructions
1. Soak the soya mince in water to rehydrate.
2. In a pan, fry the garlic and green chilies in oil for 3 minutes. Add the onion and capsicum and fry for 7 minutes.
3. Add the soya mince and stir. Add salt to taste and cook for 3 minutes.
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4. Toast the bread slices as desired. Spread ketchup and the cooked soya mince on a toasted slice and then add a vegetable leaf of your choice. Cover the slice with another toasted slice. Repeat the same for all the bread singles.
5. Toast the bread over low heat till it browns slighly.
6. Serve the soya mince sandwich with ketchup or any other sauce of choice.
READ ALSO: 12 easy South African desserts recipes
8. Soya mince cabbage rolls with rice
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Ingredients
- 1 cup uncooked brown rice
- 150ml water
- 200g soya mince
- 2 cups boiling water
- 600ml tomato soup
- 2 cups of water
- One large head cabbage
- One tablespoon vegetable oil
- One large onion, chopped
- 1/2 carrot, grated
- 1/2 red pepper, diced
- Three cloves garlic, finely chopped
- One tablespoon white wine
- One tin whole peeled plum tomatoes, drained, juice reserved
- 75g frozen peas
- Two pinches cayenne pepper
- 1/2 teaspoon onion powder
- One teaspoon garlic powder
- 1/2 teaspoon dried basil
- 3 drops hot red pepper sauce
- Cocktail sticks
- Salt and pepper to taste
Directions
9. Soya mince and onion pie
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Ingredient for the filling
- 200g soya mince
- Two medium onions, finely chopped
- Two tablespoons of red wine
- 1/2 a teaspoon of tomato puree
- Two bay leaves
- A handful of fresh thyme
- Two cups of water
- For the pastry
- 4 cups plain flour
- Butter or margarine
- Salt
- Half a teaspoon mustard powder
- Water to mix
Instructions
1. Soak the soya mince in water for 10 minutes. Drain the water.
2. In a pan, heat oil over medium-low heat and add onions. Fry the onions till they start to turn brown.
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3. Add the rehydrated soya mince to the pan. Stir and add the tomato puree and red wine. Mix well and let simmer for 7 minutes.
4. Add the bay leaves, and thyme let cook for 2 minutes.
5. To make the pastry, mix the flour, salt, margarine, and mustard in a bowl. Add water slowly and knead into a stiff dough. Cover the dough with cling film and let it sit for 30 minutes in the fridge
6. Take half of the dough then roll it into a circle large enough to fit a pie plate. Place the rolled out dough on a pie plate and then add a layer of the cooked soya mince on it
7. Roll the top of the pie and layer the pastry on top. Seal nicely.
8. Place the pie in an oven and bake for 20 mins or until golden.
9. Serve the pie with sauce and a cold drink.
10. Fried rice with soya mince
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Ingredients
- 1 cup rice, soaked and drained
- 1 cup soya mince
- One tsp chili paste
- One tsp garlic paste
- Two small onions, sliced
- One tomato, chopped
- 1/2 tsp clove powder
- 2 cups water
- 2 tbsp oil
- Salt to taste
Directions
READ ALSO: Xhosa food: Tastiest recipes here
With the soya mince recipes above, you are spoilt for choice. Feel free to incorporate other spices and herbs when making these soya mince dishes.
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