Yummy Soy Bean Stir-Fry

I got this recipe out of the Tesco Food Club January 2009 issue. Unfortunately, this isn’t available online. But if you live in the UK, and you shop in Tesco (a large supermarket chain which is taking over the world), and let’s face it, who doesn’t, and have a clubcard (and if you don’t, get one – something for nothing), just go to the website and click on the clubcard link, then sign up for the Food Club and the Healthy Living Club – it’s free, and they send you magazines with nice recipes, and money off/bonus points tokens for your shopping. So anyway, here is the recipe, which I will also add to my recipes page at some point.

Soya bean, chilli and ginger stir-fry
Serves 2 people; takes 10 mins to prepare and 10 mins to cook.

  • 1/4-1/2 red chilli, finely chopped (or just use chilli flakes, to taste)
  • 3 cm piece of ginger, peeled and finely chopped (or just use ready-made ginger paste, buy in spice aisle, it lasts forever in the fridge)
  • 3 garlic cloves, crushed
  • 2 Tbsp soy sauce
  • 2 Tbsp cider vinegar
  • 2 Tbsp sesame oil
  • 1 red onion (or regular onion), thinly sliced
  • 1 yellow pepper (=bell pepper; capsicum), thinly sliced
  • 250g frozen soy beans, defrosted by pouring over hot water, drained
  • 100g bean sprouts
  • 1 Tbsp runny honey
  1. Put the chilli, ginger, garlic, soy sauce and vinegar into a small bowl and let steep for a few minutes.
  2. Heat the sesame oil in a wok over a high heat and stir-fry the onion and pepper until the onion softens and just starts to go brown.
  3. Add the soy beans and cook for a couple of minutes.
  4. Pour in the chilli and vinegar mixture and toss well.
  5. Mix in the bean sprouts and honey, adding a dash of water if the vegetables are sticking. Serve with brown rice or whole wheat noodles.

Each portion contains 255 cals, 13g fat (2g saturated). There was no listing for protein content, and to be honest, it’s Sunday, I’m taking it easy, and I can’t be bothered to work it out. But according to the package, 125g soya beans (half the recipe) contains just over 15g protein. Plus all those good-for-you phytoestrogens.

Handy tip re: bean sprouts – they tend to come in quite large packages in our supermarket, and I rarely use them all in a recipe, and then they go off really quickly, so last time we used some I tried putting the leftovers in the freezer. This recipe last night was made with those leftovers, defrosted with the same hot water I used to defrost the soya beans. And they were absolutely fine. You wouldn’t mistake them for fresh, so not ideal for salad, but great for something like this. No more brown slimy bean sprouts giving birth to new life forms in my refrigerator!


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