Easy Turkey and Soybean Stir-Fry
30 min
Simple Vegan Turkey and Soybean Stir-Fry
A quick and easy vegan stir-fry combining plant-based turkey with protein-rich soybeans, mixed vegetables, and a savory tomato sauce. This low-sugar dish is perfect for beginners and takes less than 30 minutes from start to table.
28 min
Easy
4 servings
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Taste Profile
Sweet3/10
Salty5/10
Sour3/10
Umami7/10
Spicy2/10
🥄 Texture
Tender-crisp vegetables contrast with firm, slightly chewy plant-based turkey pieces and bitey soybeans. The tomato-based sauce is lightly thickened, coating ingredients without being heavy, giving a balanced, slightly saucy mouthfeel.
👃 Aroma
Tomato and olive oil provide a warm, savory backbone with a subtle roasted vegetable note. Fresh parsley and a hint of black pepper/garlic lift the dish, adding a bright, herbaceous finish.
🍷 Pairs Well With
A medium-bodied red like Pinot Noir or Merlot complements the tomato and umami notes; alternatively a crisp pilsner or sparkling water with lemon works well for a lighter, non-alcoholic option.
🥗 Side Dishes
Serve over steamed rice or with crusty bread to soak up the sauce; a simple green salad or roasted potatoes would also pair nicely for a fuller meal.
Ingredients(10 items)
- 1300g pui de curcan (plant-based turkey substitute, diced)
- 2200g soi de soia (soybeans, drained and rinsed if canned)
- 3250g mix de legume (mixed vegetables such as bell peppers, carrots, broccoli, diced)
- 43 tablespoons paste de roșii (tomato paste)
- 52 tablespoons pătrunjel (fresh parsley, chopped)
- 62 tablespoons olive oil
- 71 cup water or vegetable broth
- 81 teaspoon salt (or to taste)
- 91/2 teaspoon black pepper
- 101/2 teaspoon garlic powder (optional)
Nutrition Information(per serving)
245
Calories
28g
Protein
12g
Carbs
9.5g
Fat
Instructions
- 1
Heat 2 tablespoons of olive oil in a large pan or wok over medium-high heat for 1-2 minutes until hot.
- 2
Add the diced plant-based turkey to the hot oil and cook for 3-4 minutes, stirring occasionally, until lightly browned.
- 3
Add the mixed vegetables to the pan and stir-fry for 3-4 minutes until they begin to soften.
- 4
In a small bowl, mix 3 tablespoons of tomato paste with 1 cup of water or vegetable broth, then pour this mixture into the pan.
- 5
Add the soybeans, salt, black pepper, and garlic powder (if using) to the pan. Stir everything together well.
- 6
Reduce heat to medium and simmer for 5-7 minutes, stirring occasionally, until the sauce thickens slightly and vegetables are tender.
- 7
Remove from heat, garnish with fresh chopped parsley, and serve immediately over rice or with crusty bread.
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