Celebrities say 'Konichiwa' to the latest 'superfood' winging its way onto the supermarket shelves and into our soups and stews

The anti-ageing properties of certain Japanese foods have attracted plenty of attention recently, with Victoria Beckham and Gwyneth Paltrow reportedly swearing by a diet of soya and green tea to keep trim and youthful-looking. Such celebrity interest has added to the mystique that surrounds the exotic ingredients of Japanese cuisine.

There's a lot to be said for the soya bean, which is thought to be the 'magic ingredient' when it comes to living a long, healthy life. They contain complete proteins (usually only found in meat), which means they're a great supplement to the vegetarian or vegan diet. They also contain no cholesterol, which is good news for your heart, and they're high in fibre.

Most of us choose to consume the bean in disguised or extracted forms such as in milk, yoghurt and meat substitutes. But why not try adding them in whole form to stews and soups, or as an accompaniment to a meal?

Celebrity chef Lesley Waters has put together five ideas for soya beans which are quick and easy to prepare. Give them a try and set off on the path to a long and healthy life.

• Soya Bean and Herb Risotto with Crispy Bacon
• Sticky Sesame Bean Chicken
• Hot Mustard Beans
• Potato Crush with Soya Beans and Rocket
• Spring Bean Minestrone Soup

Soya Bean and Herb Risotto with Crispy Bacon

This simple, creamy risotto is bursting full of flavour.

Serves 4
Preparation: 15 minutes
Cooking time: 30-35 minutes

Ingredients

• 30ml/2tbsp olive oil
• 1 large onion, finely chopped
• 275g/9½ oz Birdseye soya beans
• 2tbsp fresh sage leaves, chopped and extra for garnish
• 1 unwaxed lemon, zest only
• 350g/12oz risotto rice, such as Carnaroli or Arborio
• 300ml/½ pint white wine
• 1 litre/1¾ pints hot vegetable stock
• 55g/2oz Pecorino cheese, grated
• 8 rashers rindless smoked, streaky bacon
1. Heat the oil in a large pan. Add the onion and fry over a medium heat for 8-10 minutes until softened and lightly golden.
2. Stir in the soya beans, sage, lemon zest and rice, then gently fry for another 2-3 minutes.
3. Add the wine and simmer over a gentle heat, stirring until it has all been absorbed.
4. Add the hot stock, a ladleful at a time, letting it be absorbed before adding more. Keep stirring and continue adding the stock until rice is just cooked and all the stock has been used. This will take about 18-20 minutes.
5. Meanwhile, preheat the grill, place bacon on a baking tray and grill until golden and crisp. Set to one side and keep warm.
6. Stir the Pecorino into the risotto and season to taste.
7. Pile the risotto into 4 warm bowls and top with crispy bacon and a few small sage leaves.

Sticky Sesame Bean Chicken




Very tasty and simple to make. Serve as a light, healthy lunch or for supper with warm, crusty granary bread to mop up all the flavoursome juices.

Serves 4
Preparation: 10 minutes, plus marinating
Cooking time: 10 minutes

Ingredients


• 2 large skinless, boneless chicken breast fillets
• 250g/9oz Birdseye soya beans, defrosted
• 30ml/2tbsp runny honey
• 30ml/2tbsp light soy sauce
• 2tbsp sesame seeds
• ½ tbsp sunflower oil
• 1 large ripe avocado, halved, stoned, peeled and sliced
• 2 baby gem lettuce, trimmed, washed
• 5ml/1tsp sesame oil
• ½ lemon
1. Cut the chicken breasts into thin finger-sized strips and place in a bowl with the soya beans. Season with black pepper and add the honey, soy sauce and sesame seeds. Toss the soya beans and chicken to mix well. Set aside to marinate for 20 minutes if possible.
2. Heat the sunflower oil in a non-stick wok or large frying pan until very hot. Add the soya bean and chicken mixture and stir-fry for 5-6 minutes or until golden and cooked (you may want to cook this in two batches).
3. Meanwhile, toss the avocado slices with the baby gem leaves, drizzle over the sesame oil and a squeeze of lemon juice. Toss well and pile onto 4 serving plates.
4. Spoon the hot sesame soya beans and chicken on top of the salad leaves and serve straight away.

Hot Mustard Beans




Simple to prepare, these beans are even tastier with a hit of mustard. Let each guest squeeze over a just a little lemon juice.

Serves 4
Preparation: 5 minutes
Cooking time: 6 minutes

Ingredients


• 30ml/2tbsp wholegrain mustard
• 30ml/2tbsp olive oil
• 150g/5½ oz French beans, trimmed
• 150g/5½ oz Birdseye soya beans
• 125g/4½ oz mange tout, trimmed
• 124g/4½ oz sugar snaps
• 1 lemon, cut into wedges
1. Mix together the mustard, olive oil and 10ml/2tsp water. Season to taste and set to one side.
2. Bring a large pan of water up to the boil. Add the French beans and cook for 3 minutes.
3. Add the soya beans, mange tout and sugar snaps to the pan, bring back to the boil and simmer for 3 minutes.
4. Drain well and tip back into the pan. Pour over the mustard dressing and toss well.
5. Pile onto individual serving plates or warm bowl and serve with wedges of lemon.

Potato Crush with Soya Beans and Rocket




These trendy potatoes are much easier than mash and are great with grilled chicken or fish.

Serves 4
Preparation: 5 minutes
Cooking time: 20 minutes

Ingredients


• 600g/1lb 5oz small new potatoes
• 200g/7oz Birdseye soya beans
• 25g/1oz butter
• 40g/1½ oz wild rocket leaves, washed
1. Place the potatoes in a pan, cover with cold water and bring to the boil. Reduce the heat and simmer for about 12 minutes. Add the soya beans to the pan and cook for a further 3 minutes or until the potatoes are just tender when pierced with a knife.
2. Drain the potatoes and soya beans thoroughly and tip back into the pan. Add the butter and lightly crush the potatoes with the back of a large fork. Season with a little salt and freshly ground black pepper and add the rocket leaves. Gently stir with a wooden spoon to combine and slightly wilt the rocket.

Great served with grilled chicken or fish.

Spring Bean Minestrone Soup




A modern twist on the classic minestrone, this fresh tasting soup is a real meal in itself. For an even lighter version, replace the pesto with 2tbsp of freshly chopped basil and 15ml/1tbsp extra virgin olive oil and stir into the soup at the last minute.

Serves 4
Preparation: 15 minutes
Cooking time: 20 minutes

Ingredients


• 15ml/1tbsp olive oil
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 1.5 litres/2½ pints vegetable stock
• 100g/3½ oz macaroni
• 125g/4oz French beans, trimmed and cut into 2.5cm/ 1 in lengths
• 200g/7oz Birdseye soya beans
• 55g/2oz petit pois
• 2 ripe tomatoes, chopped
• 30ml/2tbsp fresh ready made pesto
1. Heat 15ml/1tbsp oil in a large pan and cook the onion for 5 minutes until softened. Add the garlic and cook for a further 2 minutes.
2. Add the stock and bring to the boil. Tip in the macaroni and cook for 6 minutes.
3. Stir in the French beans and simmer for 3 minutes, then add the soya beans and simmer for 2 minutes. Finally, add the petit pois and simmer for a further minute.
4. Add the tomatoes and heat through for 1 minute. Season well to taste. Ladle the minestrone into 4 warm bowls and drizzle each with a little pesto. Best served simply with some good, crusty bread.

Recipes supplied by Birds Eye