Soy Colombo by @healthyalie

55 min

4 servings

🫘

150 g

Textured soy protein

🍲

1

Stock cube

🍋

3

Lime juice

🍶

3 tbsp

White vinegar

🧅

1

Shallot

🧄

3 cloves

Garlic

⚫

1 pinch

Pepper

🧂

1.5 tsp

Salt

🫗

3 tbsp

Neutral oil

🫙

1 tsp

Coriander seeds

🧅

1

Onion

🧅

2

Spring onion

🥔

2

Potato

🥒

1

Courgette

🫙

3 tbsp

Colombo powder

💧

3 tbsp

Water

🥥

210 ml

Coconut milk

🍚

Rice

Dahl

  1. Rehydrate
    • Textured soy protein
    • Stock cube

    Rehydrate the textured soy protein with the stock cube, then drain and press out the liquid.

  2. Add
    • Textured soy protein
    • Lime juice
    • White vinegar

    Add the lime juice, vinegar, shallot, garlic, pepper and salt to the soy protein, mix and let marinate for 2 hours.

  3. Heat
    • Neutral oil
    • Garlic
    • Coriander seeds

    Heat the neutral oil, press in the garlic, then add the coriander seeds and the soy protein.

  4. Sear
    • Textured soy protein
    • Water

    Sear over high heat, turning and basting with marinade or water.

  5. Add
    • Onion
    • Spring onion
    • Potato

    Add the onion, spring onion, potatoes and courgette.

  6. Simmer
    • Water

    Cover with water and simmer for 15 minutes.

  7. Add
    • Colombo powder
    • Water
    • Coconut milk

    Add the diluted colombo powder and the salt, then the coconut milk if using.

  8. Simmer

    Lower the heat and simmer for 20 minutes, stirring.

  9. Press
    • Lime juice
    • Salt
    • Rice

    Press in the juice of a lime, adjust the salt, mix and serve with rice and dahl.

Soy Colombo by @healthyalie

55 min

4 servings

🫘

150 g

Textured soy protein

🍲

1

Stock cube

🍋

3

Lime juice

🍶

3 tbsp

White vinegar

🧅

1

Shallot

🧄

3 cloves

Garlic

⚫

1 pinch

Pepper

🧂

1.5 tsp

Salt

🫗

3 tbsp

Neutral oil

🫙

1 tsp

Coriander seeds

🧅

1

Onion

🧅

2

Spring onion

🥔

2

Potato

🥒

1

Courgette

🫙

3 tbsp

Colombo powder

💧

3 tbsp

Water

🥥

210 ml

Coconut milk

🍚

Rice

Dahl

Preparation Steps

  1. Step 1/9

    Rehydrate the textured soy protein with the stock cube, then drain and press out the liquid.

    🫘Textured soy protein
    🍲Stock cube
    🍲Pot

  2. Step 2/9

    Add the lime juice, vinegar, shallot, garlic, pepper and salt to the soy protein, mix and let marinate for 2 hours.

    🫘Textured soy protein
    🍋Lime juice
    🍶White vinegar
    🧅Shallot
    🧄Garlic
    ⚫Pepper
    🧂Salt
    🥣Mixing bowl
    🔪Knife
    🪵Cutting board

  3. Step 3/9

    Heat the neutral oil, press in the garlic, then add the coriander seeds and the soy protein.

    🫗Neutral oil
    🧄Garlic
    🫙Coriander seeds
    🫘Textured soy protein
    🍲Pot
    🧄Garlic press

  4. Step 4/9

    Sear over high heat, turning and basting with marinade or water.

    🫘Textured soy protein
    🍲Pot
    🥄Spoon

  5. Step 5/9

    Add the onion, spring onion, potatoes and courgette.

    🧅Onion
    🧅Spring onion
    🥔Potato
    🥒Courgette
    🍲Pot
    🔪Knife
    🪵Cutting board

  6. Step 6/9

    Cover with water and simmer for 15 minutes.

    💧Water
    🍲Pot

  7. Step 7/9

    Add the diluted colombo powder and the salt, then the coconut milk if using.

    🫙Colombo powder
    💧Water
    🧂Salt
    🥥Coconut milk
    🍲Pot
    🥄Spoon

  8. Step 8/9

    Lower the heat and simmer for 20 minutes, stirring.

    🍲Pot
    🥄Spoon

  9. Step 9/9

    Press in the juice of a lime, adjust the salt, mix and serve with rice and dahl.

    🍋Lime juice
    🧂Salt
    🍚Rice
    Dahl
    🍲Pot
    🥄Spoon

Composition

Ingredients

Types

Protein, Soy, Condiment, Seasoning, Fruit, Vegetables, Spices, Oil, Liquid, Plant-based milk, Grains, Legumes

Ingredients

Textured soy protein, Stock cube, Lime juice, White vinegar, Shallot, Garlic, Pepper, Salt, Neutral oil, Coriander seeds, Onion, Spring onion, Potato, Courgette, Colombo powder, Water, Coconut milk, Rice, Dahl

Notes

Stock cube (for rehydrating the soy protein), Lime juice (juice of 2 limes, for the marinade, juice of 1 lime, added at the end), Shallot (for the marinade), Garlic (for the marinade, for the colombo, pressed), Pepper (for the marinade), Salt (for the marinade), Colombo powder (diluted in 3 tbsp of water), Water (to dilute the colombo powder, to cover, amount not specified), Coconut milk (optional), Rice (for serving, amount not specified), Dahl (for serving, amount not specified)

Allergens

Soy, Sulphites

Dietetics

Dietary regimen

Vegan, Egg-Free, Nut-Free, Dairy-Free, Vegetarian, Pescatarian

Calories

310 kcal

Macro nutrients

Protein: 18g, Carbohydrates: 30g, Fat: 14g, Fiber: 7g, Sugars: 4g

Nutritional Information

Minerals

Iron: 3mg, Potassium: 600mg, Magnesium: 45mg, Calcium: 60mg

Vitamins

Vitamin C: 18mg, Vitamin B6: 0.3mg, Vitamin E: 1.2mg

Preparation

Time Information

Preparation

20 minutes

Cooking

35 minutes

Overall

55 minutes

Difficulty

Level

Medium (2/4)

Steps

9 steps

Equipments

Utensils

Knife, Cutting board, Mixing bowl, Garlic press, Spoon, Pot

Appliances

Stove

Type

Type

Type Of Dish

Main Course

Occasions

Everyday, Family Gathering

Origin

Source

Platform

instagram

Original Creator

@healthyalie

Origin

Cuisine

Caribbean

Geographic

to inform

Various

Aspect

Texture

Saucy, Tender, Hearty

Flavors

Spiced, Savory, Zesty, Tangy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

refrigeration : 3 days (in an airtight container), freezing : 2 months (in an airtight container or freezer bag)