It’s Soy-Cheesy this Riced Broccoli
It’s Soy-Cheesy this Riced Broccoli recipe shared by Nikki from MyNutriCounter.
Many Chinese believe the legend that a prince from Han dynasty invented soy cheese about two thousand years ago. However, the first written mention of fermented soy cheese appeared about 900AD. The story explains that the Chinese began making soy cheese in the eighth or ninth century by adapting the already established cheese-making tradition of the northern nomad tribes and switching to soybeans.
Soy milk is obtained by boiling grinded soybeans and subsequently filtering out the solid residues. Being a stable emulsion of oil, water and protein, this white liquid can be curdled by adding acid or a special enzyme like common cow milk. For centuries, before the era of fridges and food preservatives, soy cheese was produced only as much as could be consumed in a day. Today we propose you follow this ancient tradition with our vegetarian-friendly Soy-Cheesy riced Broccoli recipe.
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 mins | 10 mins | 25 mins |
- 500g/17.5oz broccoli florets
- 50g/1.66oz shallots, minced
- 50g/1.66oz raisins
- 30g/1oz walnuts, roughly chopped
- 30ml/1fl oz olive oil
- ¼ tsp. salt
- 500ml/17fl oz unsweetened soy milk
- 25ml/1fl oz lemon juice
- In a saucepan, bring soy milk to a boil. Immediately turn off the heat and add lemon juice. Stir briefly and let stand for a few minutes until milk solids separate from the whey.
- Strain the milk solids through a fine mesh strainer lined with a cheese cloth. Leave for about an hour to drain.
- Pulse the broccoli florets into rice-like texture in a food processor. Work in batches.
- Heat olive oil in a pan.
- Sauté shallots until translucent.
- Add raisins and walnuts. Sauté for a minute.
- Add processed broccoli and stir-fry for 3-5 minutes.
- Season with salt.
- Take off the heat and fold in the fresh soy cheese.
Recipe Rating: 4 / 5
The fresh soy cheese is an excellent alternative to cow curd due to high nutrient digestibility and zero cholesterol level. It promotes a healthy heart, helps to maintain low blood pressure and is especially useful for people when they have a food allergy to common milk. Finely pulsed broccoli florets are a valuable source of vitamins like A, K and folic acid.
It is high in dietary fibres, playing an important role in relieving the food passage and maintaining the right balance of the gut microbiota. Walnuts are well-known for their high content of omega-3 fatty acids which are essential for both brain and blood health, and they also possess strong anti-inflammatory properties.