The soy stew in jar cooking is a main course cooked in a jar in the microwave that becomes part of the collection of vegan jar cooking recipes. Unlike the jar-cooked stew, this recipe is made with soy chunks. After offering you the vegan chili in jar cooking and the curry tempeh in jar cooking, I became very passionate about vegan jar cooking and seeing your enthusiasm, here I am with another recipe. The vegan stew in jar cooking is made with soy chunks rehydrated in the microwave, squeezed, and then sautéed. Finally, I put them in the jar with peas, carrots, and herbs. The result was an amazing soy stew cooked in just a few minutes with the microwave jar cooking technique.
Now, ready the jars and go make the best soy stew in jar cooking there is!
- Difficulty: Very Easy
- Cost: Cheap
- Rest time: 2 Hours
- Preparation time: 15 Minutes
- Portions: 2
- Cooking methods: Jar Cooking, Microwave
- Cuisine: Italian
- Seasonality: All seasons
- Energy 426.85 (Kcal)
- Carbohydrates 27.98 (g) of which sugars 11.55 (g)
- Proteins 19.66 (g)
- Fat 26.74 (g) of which saturated 2.74 (g)of which unsaturated 0.19 (g)
- Fibers 10.29 (g)
- Sodium 665.31 (mg)
Indicative values for a portion of 250 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for vegan stew in jar cooking
- 2.8 oz dry soy
- 1 cup frozen peas
- 1 carrot
- Half onion
- 1 bunch herbs (sage, bay leaf, rosemary)
- Half tbsp tomato paste
- 2 pinches salt
- 2 pinches pepper
- 2 tbsp extra virgin olive oil
- 2/3 cup water
What you need for jar cooking in the microwave
- 1 Microwave oven
- 1 Jar 1-liter with thick gasket
- 1 Bowl
Procedure
Pour the soy chunks into the bowl, add about 1/4 cup of water and place the bowl in the microwave. Start for 3 minutes at 800 watts and then let it rest for 5 minutes.
Soy chunks in water
Rehydrate the soy in the microwave
Drain and squeeze the rehydrated soy well. Peel and slice the onion, distribute it in the dry bowl, and season with the oil. Sauté the onion for one minute at maximum microwave power. Then, mix the soy chunks with the onion and sauté for 3 minutes at 800 watts.
Meanwhile, peel and slice the carrot and tie the herbs with kitchen twine.
Distribute the sautéed soy chunks in the jar, add the still frozen peas, the carrots, the herbs, the tomato paste, the salt, the pepper, and the 2/3 cup of water. Mix well.
Place the sautéed soy in the jar
add the peas
and the rest of the ingredients
Clean the rim of the jar and close tightly. Place it in the microwave and start cooking for 12 minutes at your tested power, I use 600 watts. At the end of cooking, let it rest in the closed jar for at least 2 hours. During the rest, the stew will continue to cook at low temperature, the liquids will be absorbed, and a vacuum will form in the jar.
Cook the stew in the jar
Let the closed jar rest
Once the jar is at room temperature, you can store it in the refrigerator for up to 15 days.
When you want to enjoy it, just unhook, place the jar in the microwave, and start for a few minutes with the defrost function, to acclimatize the glass. Then, start for 5-6 minutes at the same power used to cook. The steam push that will form inside will remove the vacuum and heat the stew. Remove the herb bunch and serve your soy stew hot.
Rosella’s Tips
Jar cooking is a cooking technique that allows you to organize meals, eat healthily and variedly, reduce food waste, and save energy and time.
There are rules to follow for jar cooking and you can find them in this article INSTRUCTIONS FOR JAR COOKING. For assistance, join my group Easy Jar Cooking Assistance Group.
