Diet & Nutrition 4 MIN READ 52 VIEWS January 9, 2022

Easy Soybean Recipes – Eating Better, Not Less

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Easy soybean recipes

It is often said that junk food satisfies you for a minute, but healthy food satisfies you for life. We all love snacking or munching on tidbits in between our big meals. And, this is where we end up eating unhealthy foods – potato chips, cookies, and cupcakes; all these food items, though tasty, are actually sources of empty calories. They satisfy your hunger temporarily but add no value to your health in the long run. There are many healthy snack alternatives that you can enjoy and are also great sources of protein, fibre, and healthy fat. One such option is soy snacks. They are easy to make, great for vegans, vegetarians, as well as non-vegetarians, and are inexpensive. So, before we jump right into some easy soybean recipes, let us know a little bit about what soy (also referred to as soya or soybeans) actually is.

Soya is a high-quality protein that can prove to be very beneficial for your health. It has the potential to reduce the risk of a range of health problems due to high-protein content and can easily substitute milk and meat. 

Reasons to Include Soy Products in Your Diet 

Given below are some of the major reasons why you should consider adding soy snacks to your diet:

  • Soya is high in protein and contains all the nine essential amino acids.
  • It has a high content of fibre which makes it easier to digest.
  • Soybean provides omega-3 fatty acids that help maintain a healthy heart.
  • It contains low amounts of saturated fat.
  • It is a good source of minerals such as iron, calcium, phosphorus and manganese. 

Soy Snack Recipes

Here are a few easy soybean recipes that will make you fall in love with soya.

1. Soya Kebabs  

  • Serves 4
  • Preparation time – 15 minutes
  • Cooking time – 1 hour

Ingredients:

  • 2 cups of soya granules soaked in water for at least half an hour and then washed and drained
  • 2 tablespoons vinegar
  • 2 teaspoons garlic paste
  • 4 crumbled bread slices
  • ¼  cup chopped onions
  • ½  teaspoon powdered black pepper
  • Chopped green chillies and chilli powder as per taste
  • Salt to taste
  • Oil for frying
  • Lemon wedges and onion rings for garnishing

Preparation:

  • Mix all the ingredients mentioned above apart from the oil. 
  • Next, shape the mixture in the shape of circular kebabs and put it in the refrigerator for at least an hour.
  • Heat a frying pan and pour a thin layer of oil into it. Put the rounded uncooked kebabs on medium heat. Flip it over once it has turned brown and let the other side cook as well. 
  • Present the kebabs on a plate and garnish them with onion rings and lemon wedges. For an extra zing, you can also add green chutney on the side. 

2. Soya and Oat Pancakes

  • Serves 4
  • Preparation time – 10 minutes
  • Cooking time – 30 minutes

Ingredients:

  • 200 gm of oats soaked in water for about 45 minutes
  • 150 gm of soya flour
  • Chopped green chillies as per taste
  • 1 teaspoon coriander
  • 1 teaspoon ginger and garlic paste
  • Salt to taste

Preparation:

  • Grind all the ingredients along with the soaked oats and salt
  • Add water to the batter if required
  • Take a nonstick pan and heat 2 to 3 drops of oil in it
  • Pour the batter about ¼ inch thick in a circular shape
  • Cook both the sides until they turn medium brown
  • Serve hot with sauce/curd/chutney as per desire. 

3. Soya 65

  • Serves 2
  • Preparation time – 15 minutes 
  • Cooking time – 10 minutes

Ingredients:

  • Boil 1 cup of soya bean chunks and squeeze the extra water out
  • 1 chopped onion
  • 1 chopped capsicum
  • ½ tablespoon red chilli powder
  • ½ tablespoon pepper
  • ½ tablespoon vinegar
  • ½ tablespoon chilli sauce
  • 1 tablespoon ginger and garlic paste
  • 1 tablespoon soya sauce

Preparation:

  • Fry the boiled soya chunks after dipping them in cornflour 
  • Add some oil to a pan and put the fried soya chunks in it
  • Then, add pepper, red chilli powder, salt, soy sauce, chilli sauce, and vinegar. Mix them well.
  • Now, add the chopped onions and capsicum and stir them well
  • Finally, serve it on a dish and garnish it with green onions.

Health Benefits of Soya

Mentioned below are the possible health benefits of soy:

  1. Helps to lower blood pressure
  2. Increases elasticity in artery walls that improves blood vessels
  3. Might provide protection against a few types of cancers
  4. Helps improve bone health
  5. Enhances visual memory and cognitive functions
  6. Might help in lowering the risks of a coronary heart disease and even a stroke
  7. Due to the presence of phytoestrogen in soybeans, it might help reduce various menopausal symptoms such as hot flashes. 

Soy Allergy

Even though soy is a very healthy product to include in your diet, the protein in soy might also cause abnormal reactions and allergies to some. So, you should avoid eating soya snacks if you are allergic to them or you notice the following symptoms upon consumption:

  1. Nausea
  2. Itching
  3. Flushed skin
  4. Burning sensation near the mouth
  5. Diarrhoea
  6. Shortness of breath and wheezing
  7. Dizziness 

Fermented soy foods and soya bean oils are usually less allergic than other soy products. However, it is always beneficial to take advice from a doctor and check the label before buying any food to avoid soy allergy.

Conclusion

Soybeans make your snack time guilt-free and healthy. However, it is not possible to make soy snacks recipes every day, so in order to make it a part of your everyday diet, you can include items like soy tofu, bread, tempeh, and soy milk.

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