InternationalLunchVeganVegetarianHigh ProteinHigh Fiber30 Minute MealsFat Loss FriendlyPost-Workout MealsBalanced Meals

Soy Meat, Tomato and Onion Stir-Fry

Name: Soy Meat, Tomato and Onion Stir-Fry
Prep time: 30 min
Total time: 30 min
Yield: 1 serving
Cuisine: International
Ingredients: 1 cup (70 g) Soy Meat; 1/2 count (75 g) Onion; 1 count (130 g) Tomato; 2 tablespoon (28 g) Soy Sauce; 1 clove (3 g) Garlic; 1 tablespoon (15 ml) Oil

Soy Meat, Tomato and Onion Stir-Fry is a Lunch international recipe with 436 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

436 kcal

Total Time

30 min

Servings

Protein

41.5 g

Ingredients

Soy Meat1 cup (70 g)
Onion1/2 count (75 g)
Tomato1 count (130 g)
Soy Sauce2 tablespoon (28 g)
Garlic1 clove (3 g)
Oil1 tablespoon (15 ml)

Instructions

1
Step 1
Let the soy meat pieces soak in a bowl filled with hot water mixed with soy sauce, chopped garlic and salt to taste. Let soak for 15 minutes. Drain and set aside.
2
Step 2
Cut the tomato into pieces and the onion into thin strips.
3
Step 3
Place a pan over medium heat and spread the oil.
4
Step 4
Once heated, add the soy meat, tomato and onion. Cook, while stirring, for 8-10 minutes.
5
Step 5
Serve on a plate.

Nutrition Snapshot

Macros and micros at a glance

Calories

436

Protein

41.5g

Carbs

37.6g

Fat

14.9g

Fiber

12.2g

Micronutrients

Calcium

35.85 mg • 3.6% of daily target daily value

Folate

38.79 mcg • 9.7% of daily target daily value

Iron

1.18 mg • 6.5% of daily target daily value

Magnesium

33 mg • 7.9% of daily target daily value

Omega-3

0.91 g • 56.6% of daily target daily value

Potassium

476.96 mg • 18.3% of daily target daily value

Selenium

0.89 mcg • 1.6% of daily target daily value

Sodium

1573.58 mg • 68.4% of daily target daily value

Vitamin A

54.6 mcg • 6.1% of daily target daily value

Vitamin C

23.66 mg • 26.3% of daily target daily value

Vitamin E

1.85 mg • 12.3% of daily target daily value

Vitamin K

35.95 mcg • 30% of daily target daily value

Zinc

0.47 mg • 4.3% of daily target daily value

Unlock Micronutrients In The App

See vitamins and minerals in Forkd AI.

Download the app to check micronutrients while keeping your calories and macros in one place.

Download Forkd AI on the App Store

Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Dairy Free

Allergens

Tree NutSoy

Meal Prep and Storage

Make it easier to prep ahead

Soy Meat, Tomato and Onion Stir-Fry can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Soy Meat, Tomato and Onion Stir-Fry

How many calories are in Soy Meat, Tomato and Onion Stir-Fry?

Soy Meat, Tomato and Onion Stir-Fry has about 436 calories per serving based on the current ingredient list and serving size on this page.

Is Soy Meat, Tomato and Onion Stir-Fry suitable for vegetarians?

Yes. Soy Meat, Tomato and Onion Stir-Fry is suitable for vegetarians as written.

Is Soy Meat, Tomato and Onion Stir-Fry gluten-free?

Soy Meat, Tomato and Onion Stir-Fry is not reliably gluten-free as written because it includes Soy Sauce. You can often adapt it with gluten-free swaps if needed.

Are there any allergen ingredients in Soy Meat, Tomato and Onion Stir-Fry?

Yes. This recipe includes Tree Nut and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Soy Meat, Tomato and Onion Stir-Fry ahead of time?

Soy Meat, Tomato and Onion Stir-Fry can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Personalize This Recipe