One of the most popular plant proteins is soy, which is also one of the most widely available. Soy products include tofu, soy milk, and soy nuggets. These items, along with other soy-based dishes, have become more well-liked in recent years due to their high protein content. According to the United States Department of Agriculture, 52.4 g of protein may be found in 100 g of soy chunks or nuggets. To maximise its nutritional value, several experts advise including soy in your normal diet. The nutritional profile of soybeans is what gives them advantages. They are a good source of isoflavones, calcium, iron, zinc, vitamins E and B, fibre, and unsaturated fatty acids. Due to their extensive spectrum of nutrients, soybeans have long been a mainstay in traditional Asian diets. Studies claim that soybeans can help your skin look better.
Here are some benefits of soya beans-
Improves bone health
The mineral and vitamin content of soybeans is high. Soybeans include amazing amounts of zinc, selenium, copper, magnesium, and calcium, which contribute to stronger, healthier bones.
Aids digestion
In large amounts, soybeans provide dietary fibre. Fibre is important for the digestive system and is necessary for proper bodily operation. Fibre aids in giving your stool bulk so that it may pass through the intestines easily and leave the body.
Improves heart health
With 2 grammes of MUFA and 5.06 grammes of PUFA, soybeans are a wonderful source of beneficial unsaturated fats that can lower your blood cholesterol levels. People with high LDL cholesterol are more likely to develop atherosclerosis and coronary heart disease.
Anti-cancer properties
Most people are unaware that soybean contains significant quantities of antioxidants, which may aid in preventing the development of several malignancies. Free radicals must be neutralised for healthy cells to stop developing into cancerous tumours and tumour-like growths. Antioxidants are in charge of doing this.
Here are some dishes you can make with Soybeans-
Soya chilli nuggets
Ingredients
- 100 gms soya nuggets (soaked in water for 1/2 an hour and drained
- 2 tbsp salt
- 1/2 tbsp garlic paste
- 2 tbsp oil
- 1 cup spring onions, finely chopped
- 2 tbsp green chillies, sliced
- 2 tbsp soya sauce
- 2 tbsp vinegar
- for garnishing Some greens
Method
- The nuggets, garlic paste, and 1 teaspoon of salt should all be combined. Add the onions to the heated oil and stir-fry over high heat until the edges start to brown.
- Add the green chillies and give the mixture a couple more stirs before adding the nuggets, remaining salt, soy sauce, and vinegar.
- Stir-fry for about a minute over high heat, then serve with some greens as a garnish.
Soya uttapam
Ingredients
- 1/2 cup soya flakes
- 1 cup buttermilk
- 1/2 cup rice flour
- 1/2 cup sooji
- 1 onion, chopped
- 1 tomato, chopped
- 1 capsicum, chopped
- 1 tsp jeera (cumin) powder
- 1 tsp red chilli powder
- 1 tsp black pepper powder
- 2 Tbsp oil
- 1/2 tsp urad daal
- 1/2 tsp channa daal
- 1/2 tsp mustard seeds
- 6 curry leaves
- Heeng (asafoetida)
- 1 Tbsp coriander leaves, chopped
- 1 cup water
Method
- Add some oil to a hot frying pan.
- Prepare a tadka with urad, channa, mustard, curry, and heeng daals.
- Add soy flakes and stir thoroughly after approximately a minute of frying.
- Add salt and water.
- Once the flakes are tender to the touch, remove them from the heat.
- Give it 10 minutes to cool.
- To the soya mixture, add rice flour, sooji, spices, and buttermilk. Combine well.
- If more water is required to achieve a thick consistency, do so. Cover for 30 minutes.
- Warm up a tawa and lubricate it with some oil.
- Pour a ladle's worth of batter, then top with salt, pepper, and chopped vegetables.
- Apply oil evenly to all surfaces.
- Cover and cook at a medium temperature until the base is golden brown and the sides are loose.
- Cook by turning over.
- Have it with curd seasoned with salt and pepper.