Soy schnitzels with spinach sauce and mashed potatoes
Soy schnitzels with spinach sauce and mashed potatoes
*A savory dish, rich in nutrients and with a delicious texture, soy schnitzels are an excellent choice for those looking to explore healthy alternatives to meat. This dish will not only delight your taste buds but is also easy to prepare, making it perfect for a family dinner or a comforting lunch. Let’s begin the culinary adventure!*
Preparation time: 20 minutes
Cooking time: 40 minutes
Total: 60 minutes
Servings: 4
Ingredients:
For the soy schnitzels:
- 100 g soy Inedit (a rich source of plant protein)
- 1 teaspoon vegetable Delikat (for added flavor)
- 200 ml still water
- 2 small free-range eggs
- Salt and pepper to taste
- 2 tablespoons flour
- 50 ml still water (to adjust the mixture)
- Oil for frying (sunflower or olive)
For the mashed potatoes:
- 1 kg white potatoes (choose quality potatoes for a smooth mash)
- Water
- Himalayan salt (or regular salt)
- 100 g Unirea margarine (or butter for a richer taste)
- 100 ml warm sweet milk
For the spinach sauce:
- 1 medium onion (provides a sweet and delicate flavor)
- 3 tablespoons sunflower oil
- 500 g frozen spinach (or fresh if available)
- 1 teaspoon sweet paprika (for a vibrant color)
- Salt and pepper to taste
- 1/2 cup still water
- 1 tablespoon heaped corn starch (for thickening the sauce)
- 150 ml sweet milk
- 200 ml cooking cream (adds creaminess to the sauce)
Nutritional information (per serving):
This dish is rich in protein due to the soy and is a good source of carbohydrates from the potatoes, with a moderate fat content. A balanced nutrient profile makes it ideal for a healthy meal. Approximately, one serving contains around 450-500 calories.
Preparation:
1. Preparing the soy schnitzels:
Start by boiling the soy in a pot with water and a teaspoon of Delikat. Boil the soy for 10 minutes, then drain it well. Make sure there is no excess water left to avoid a too moist mixture.
2. Mixture for schnitzels:
In a bowl, beat the two eggs with a little salt and pepper. Add the 50 ml of water and flour, mixing until you achieve a homogeneous mixture, similar to pancake batter. This will help form a crispy crust for the schnitzels.
3. Frying the schnitzels:
Heat the oil in a pan over high heat. Take the drained pieces of soy and dip them in the egg mixture, then fry them on both sides until golden and crispy. It is important not to overcrowd the pan; fry them in batches if necessary.
4. Preparing the mashed potatoes:
Peel the potatoes, cut them into cubes, and wash them well under cold running water. Boil them in a pot with salted water. When a fork easily pierces the potatoes, they are ready. Drain the water, add the margarine, and mash them at high speed until you achieve a smooth puree. Gradually incorporate the warm milk, adjusting the consistency to your preference.
5. Spinach sauce:
Peel and finely chop the onion. In a saucepan, sauté the onion in 3 tablespoons of sunflower oil for 5 minutes until it becomes translucent. Add the sweet paprika and thawed spinach, mixing well. Pour in 1/2 cup of water and let it simmer on low heat.
6. Thickening the sauce:
Dissolve the starch in milk and incorporate it into the sauce in the pot. Then, add the cooking cream, stirring constantly. Let it simmer for a few minutes, seasoning with salt and pepper to taste.
Serving:
For an attractive plating, place a bed of mashed potatoes on the plate, then put the soy schnitzels on top. Finish with the spinach sauce, garnishing with a few fresh parsley or dill leaves. You can accompany this dish with a fresh green salad or a refreshing lemonade.
Helpful tips:
- Ingredient variations: You can experiment with different types of frozen vegetables for the sauce or add herbs like dill or basil to enrich the flavors.
- Recommended drinks: A fresh lemonade or green tea are excellent to balance the rich taste of this dish.
- Frequently asked questions:
- Can I use fresh soy? Yes, make sure to boil it well before using.
- How can I store the schnitzels? You can keep them in the fridge for up to 2 days, and for a crispy texture, reheat them in a pan.
This dish is not just a recipe but an opportunity to add diversity to your menu. By trying soy schnitzels with spinach sauce and mashed potatoes, you will discover a delicious, healthy, and satisfying meal, perfect for any occasion. Enjoy your meal!
Ingredients: Soy Schnitzels: 100g soy Inedit, 1 teaspoon vegetable Delikat, 200ml still water, 2 small homemade eggs, salt and pepper to taste, 2 tablespoons flour, 50ml still water, oil for frying. Mashed potatoes: 1kg white potatoes, water, Himalayan salt, 100g Unirea margarine, 100ml warm sweet milk. Spinach sauce: 1 medium onion, 3 tablespoons sunflower oil, 500g frozen spinach, 1 teaspoon sweet paprika, salt and pepper to taste, 1/2 cup still water, 1 heaping tablespoon cornstarch, 150ml sweet milk, 200ml cooking cream.
