Name: Vegan Soy Fillet in Stroganoff Sauce | Keto Friendly
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 100 g soy filet ((I use SoyJoy)); 1 medium onion; 8-10 medium mushrooms; 3 kale leaves; 4 garlic cloves; 120 ml coconut cream ((I use Aroy-D)); 2 tsp Dijon mustard; 1 tsp Cajun spice; ½ tsp dry minced garlic; ¼ tsp curcuma; salt; ¼ cup water; Optional: ¼ tsp stevia; Optional: 1 tbsp chia seeds ((this will thicken the sauce))

I love eating soy fillets, and especially this vegan stroganoff dish, after a strenuous workout. Why? because it is both full of protein and low in carbs. Eating protein is a bit more challenging once going vegetarian or vegan, but with a bit of awareness you can easily make sure that you get the protein that your body needs, by eating foods that are rich in protein, like soya, and this soy fillet by SoyJoy, especially. I do not advertise them, this is just a good brand available here in Israel. I’m sure there are many other good brands around.

I love creating different sauces for the soy fillets, because they have a mild-neutral taste, so they easily absorb other flavors.

Vegan stroganoff sauce

Yesterday, I went to the market and bought some beautiful mushrooms, so I decided to make a dish with them, and what is the perfect soy fillet and mushroom dish if not stroganoff? So, I created my own version, which is preservatives free, gluten-free, sugar-free, low-carb, nutrient, healthy and full of protein.

I love making easy recipes, especially after a good workout, when I don’t feel like waiting long to eat a meal. You probably know the after-a-good-workout feeling too.

The ingredients

What you will need for this recipe are a few simple ingredients – onion, mushrooms, some greens (I used kale) and soy fillets. The sauce is made from coconut cream, mustard, fresh garlic and some spices – Cajun, dry garlic, curcuma. I add a bit of chia seeds to thicken the sauce and a few stevia drops to balance the flavors. but the latter two are optional.

Make sure that your coconut cream (or milk) is preservatives free! Many brands add preservatives to their products. Therefore, I like using coconut cream by Aroy-D, which is free of any additives or preservatives.

How to make

Making this recipe is the easiest. You don’t need any kitchen prior experience. What you will need to do is first steam the onion for 2-3 minutes. Then add the mushrooms, greens, garlic cloves and soy fillets and let is steam for about 5 more minutes, until the soy fillets are softened.

Now all the sauce ingredients come in – the coconut cream, mustard and spices – Cajun, dry garlic and curcuma. We let it cook for 2-3 more minutes, and that’s about it – the dish is ready to eat!

A word about sauce thickeners

Most of us like it when our sauce is all thick and nice. The problem is, that many recipes use thickeners which ‘do the work’ best but are unnecessarily healthy, like cornstarch for example, which is plain empty carbs that translate into sugars in our bodies. These is much research nowadays about the negative impact of sugar on our bodies. Instead of using a sauce thickener, I add a bit of chia seeds to this sauce, this helps to thicken the sauce slightly, while keeping the recipe super healthy. I prefer a less thick, and healthier result personally.

Plant protein

This dish has about 25g of protein per person (50g of protein per 100g of soy fillet), which is a great protein addition to your day! I hope that you will enjoy this recipe as I did.