Soy Bean Casserole

Nutritional Information

Soya Beans have the highest nutritional value of all the pulses and are the only ones that contain
fats and the 8 amino acids necessary to make a complete protein. They are also low in fat, high in
fibre,calcium, iron, folic acid, magnesium and vitamin B1. Soya beans are round, about the size of
a pea, and are usually yellow.

How To Cook

First pick over the beans to remove any grit, small stones and any beans that are misshapen or
wrinkled then wash and place in a large bowl and cover with plenty of water. Leave to soak for at
least 12hours. During this time they will have expanded, elongating to about the size and shape of
a peanut and their colour will have changed to cream. Rinse well and place them in a saucepan ,
cover well with water and bring to the boil. Boil hard for 2-3 minutes, then continue on a hard
simmer for at least 3 to 3 1/2 hours. They may even need 4 hours, the best way to check is to try
one. I have found that this is the only drawback with soya beans - the time they take to cook. It is
however well worth it!

Once cooked drain and rinse. They are now ready for immediate use or may be frozen in meal
sized portions.
I normally cook a batch of 500grams of dried soya beans then once cooked divide them into 4
equal portions and then freeze.

125grams dried soya beans
2 dessertspoons miso
black pepper
1/2 cup rolled oats
1/2 cup frozen sweet corn
1/2 cup frozen/fresh peas
A small sweet chilli or small capsicum

10cm piece of sweet potato
2 medium carrots
1 medium slice pumpkin
Small zucchini
1 medium onion
Parsley
Tarragon
Thyme

In a medium sized casserole dish dissolve 1 dessertspoon of miso with boiling water. Add soya
beans (these can be freshly cooked or frozen, however it is best to thaw first if possible), then add
black pepper, rolled oats and stir. Chop or medium dice the vegetables, slice the onion and add to
casserole. Top up with water and add the herbs. I use fresh herbs, a generous piece of tarragon
and thyme, pulling the leaves away from the stems, and 2 large sprigs of parsley again don’t chop
the parsley just pull the leaves away from the stem. If you do not have fresh herbs 1 teaspoon each
of tarragon and thyme and a dessertspoon of parsley will work just as well. Taste halfway though
cooking and add more herbs accordingly. Cook at 150c oven for at least 2hours. Stir occasionally
and after 1 1/2hours check the flavour of the stock. At this stage I have found it necessary to add
the other dessertspoon of miso (this will depend on the type of miso you have used).

Serve with Baked or Jacket Potato
Serves 2

*** Miso is a rich paste made from fermented soya beans.