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Welcome to Vegetarianism: The Noble Way of Living
My name is Alegna Braveheart and we are coming to you from Johannesburg, South Africa
Today, we are going to do ;Sweet and Sour Soy Protein:
Soy protein you may be familiar with It·s a dry good, but we are going to add
ingredients to it to make it soft, moist, and very nice to the taste
We·re going to cook it over couscous Other ingredients we are going to use are:
a bit of onion, a bit of garlic, some fennel seeds, and some green chilies
We·re going to cook in olive oil At the end, we·re going to add some coriander
leaves; we call it ;dhanya: here in South Africa
We·ll also use some water, some pre-prepared sweet and sour sauce that you can get from
a grocery store, some soy sauce, and a bit of salt
So let·s get started cooking our soy protein Okay, the first thing we are going to do is
we·re going to add oil to our frying pan This is olive oil I am using but you can use
any oil, your favorite oil And then we are going to flavor it with the
onion, the garlic, the fennel, and the green chilies
So I am going to add that in So let that simmer for a while
The idea here is to flavor the oil so that it will then flavor the soy protein
So the soy protein is really nice because it pretty much takes on the flavor of anything
that it·s added to I·ve added the green chili but if you don·t
like your food spicy, you can leave that out and you can vary this recipe anyway you like
You can add lots of other ingredients What I·m going to show you today is a very
basic sweet and sour soy protein but you can add other vegetables if you like and other
kinds of flavorings in this oil base So you want to cook this until the onions
become transparent Takes about 5minutes
A lot of people don·t like to use garlic or onion in their cooking, and you can leave
that out and use other ingredients Again, the idea is to flavor the oil for the
soy protein So if you have other ingredients that you
can then fry that will flavor the oil, you can use those also or instead of these
Okay, our onions are getting nice and soft now
So, the next step is to add the soy protein itself and then stir it around so it soaks
up some of the oil So I am adding the soy protein, and I am letting
the oil coat the soy protein The soy protein, in and of itself, like I
said, doesn·t have any flavor, so now we·re adding flavour to the soy protein
Okay once it looks like most of the oil has been soaked up, you can then add some water
Okay, so we·ve added some water And with the water, just a little bit of salt
And we let this cook and we let the soy protein soak up the water and get softer
The next step is to add a bit of flavor and also some color to the soy protein
We·ll add the soy sauce, and you can vary the amount depending on how much soy protein
you have But basically, you want all of the soy, or
all of the soy protein to come into contact with the soy sauce because it·s going to
give it a nice brown color and also a nice flavor
You can see it·s turning a bit brown And the next to last step is to add your sweet
and sour sauce You do this at the very end once the soy protein
is nice and soft and it·s flavored, it has the water in it
The next to last thing you do is add the sweet and sour sauce
Mix that in really well And the very final step in making the sweet
and sour soy protein is to add your coriander leaves
In fact, these really don·t need to cook If they cook too long they loose their flavour,
so you want to do it right at the end It adds a nice green color to the dish and
gives it a nice sweet flavor So I am going to mix that in and I am going
to turn off my oven So there you have your sweet and sour soy
protein I·m going to make a little bit of couscous
Basically, you follow the directions on the box, but I·ll show you how to do it
You start boiling the water You want equal amounts of water and couscous
Once the water comes to a boil, add a little bit of oil to keep the couscous from sticking;
just a little bit, maybe about a teaspoon And just a pinch of salt
Then, just add the couscous The couscous will start swelling, absorbing
the water In about a minute, turn it down; turn down
the couscous and let it swell and just sit So let it boil for about a minute
Once you·ve added the water, you basically let the couscous cook for about 2 minutes
Then, turn down the heat, cover the couscous for maybe another 3 minutes, and then just
let it sit It·s going to absorb the water and swell
and steam a bit And then you uncover it, stir it, and you·ll
have nice couscous grains Okay, so we·ll let the couscous get ready
and we·ll be right back to serve our sweet and sour soy protein
Okay, the couscous is ready It·s nice and fluffy, so I am going to dish
it out onto this plate So we·ll put the couscous there
And then over the couscous you add your sweet and sour soy protein
And you have a nice, nutritious, beautiful vegetarian meal
This has been Vegetarianism: The Noble way of Living
Next up is Between Master and Disciples Thank you for joining us.