Add Soybean To Your Breakfast And Make It Protein-Rich This Way

Breakfast is regarded as the most important meal of the day. Our body is fed after a long gap of 10-12 hours and it is important that the very first meal of the day is nutritious, filling and, goes without saying, delicious. After all, how we start our day dictates how the entire day will eventually be. Usually, we run low on time and eat quick meals for breakfast like cereals, milk, egg or fruits. While that is not largely wrong, but a good, heavy breakfast just makes the start of your day so much better. If the meal is rich in protein, that just adds on to the goodness. And what is better than soybeans if we are talking about protein?

Soybeans are considered to be the best vegetarian source of protein and they not only help keep inflammation and bloating in check, they help lose weight too. Along with being packed with protein, they are rich in fibre and low in saturated fats, which makes them a very clean option to eat, especially for breakfast. We have 4 quick high protein soybean breakfast recipes for you that would make your mornings healthier.

Soyabean tikki – Everyone loves aloo tikki but have you ever tried this chewier version of tikki? Made with soya granules, the tikki tastes very close to a meat-based kebab, so enjoy your plant-based kebab for breakfast with is simple recipe.

Ingredients

• 1 cup soya granules
• 2 tbsp besan
• 1 tbsp rice flour
• 1 boiled potato
• 1 boiled beetroot
• 1 finely chopped onion
• 4-5 chopped green chillies
• 1 tbsp pepper
• 1 tbsp jeera powder
• 1 tbsp chaat masala
• 1 tbsp olive oil/ghee
• Salt as per taste

Method

• Soak the soya granules in hot water till they are soft.
• Squeeze all the water and pat them dry.
• In a large mixing bowl, put the potato, beetroot, besan and rice flour and mash them together.
• Add soybean granules, chopped veggies and powdered spices.
• Mix well and make small tikkis with your hands.
• Heat the ghee/oil in a tawa and cook the tikkis till both sides are crispy.
• Serve with yogurt or chutney.

Soya sandwich – Sandwiches are the go-to breakfast option for many of us who do not have the time to cook something elaborate in the morning. But most of us either stuff it with cheese or potatoes. Let us introduce you to this healthier and tastier version of a sandwich.

Ingredients

• 100 gms Soybean chunks
• 4 slices multigrain/brown bread
• 1 sliced onion
• 1 sliced tomato
• 1 sliced capsicum
• 4-5 chopped green chillies
• 1 tbsp tomato ketchup
• 1 tsp soy sauce
• 1 tbsp black pepper
• Salt as per taste
• 1 tbsp ghee
• Butter

Method

• Boil the soya chunks with salt and squeeze out all the water.
• In a pan, heat the ghee and add onions.
• Cook till they become soft and add the tomatoes, chillies and capsicum along with salt.
• After cooking for 5-6 minutes or when the tomatoes become mushy, add the soya chunks.
• Cook till the soya chunks look golden brown.
• Add soy sauce and ketchup and remove from flame.
• Butter your bread slices and add the soya chunk filling in them.
• Toast the bread either in a sandwich maker or on a tawa.
• The soya chunk sandwich is ready. Serve with schezwan chutney or mayonnaise.

Ingredients

• 1.5 cups soybean granules
• 1 cup besan
• 1 onion, chopped
• ½ tbsp cumin seeds
• ½ tbsp red chilli powder
• Salt as per taste
• Ghee/refined oil

Method

• Soya flour works best for the recipe, but if you do not find it in the local stores, take the sya granules and put them in a food processor.
• After the granules have been powdered into flour, add them in a mixing bowl with besan.
• Add cumin seeds, salt and chilli powder and mix them dry.
• When the dry mix is even, add water and form a semi-solid consistency.
• Heat the tawa and brush it with oil or ghee.
• Pour a layer of the soya-besan batter.
• Flip and cook till both sides are cooked.
• The crispy soya cheela is ready! 

These 3 simple yet delicious recipes will make you want to have soybeans in some form or the other in your breakfast every day. After all, who does not want their food to be as healthy as it is tasty and soybeans definitely tick all those boxes.