Top 5 Soy Recipes
High in protein, iron, fiber, and other essential nutrients, soya products are undoubtedly healthy, and they can be delicious too. We’ve put together five tasty recipe ideas for you to try.
1. Oat and Soy Pancakes
The United States Soybean Export Council, USSEC, has been working hard to ensure only the highest quality, most sustainable products are ending up on your dinner table.
If you’re looking for a savory breakfast recipe, look no further. This oat and soy pancake recipe is protein-rich and simple.
- 200 grams oats
- 150 grams soy flour
- 2 chilis
- 1 teaspoon coriander
- 1 teaspoon ginger garlic paste
- Soak the oats in water for about 30-45 minutes to soften them.
- Combine all ingredients to form a batter.
- The batter should be easy to pour. Add water if it’s too thick.
- Heat oil in a non-stick pan.
- Pour the desired amount of batter into the pan.
- Cook this on both sides until medium brown.
- Serve hot with the sauce, chutney, or curd of your choice.
2. Soya Soup
Looking for something fast, filling, and tasty for dinner on a busy weeknight? Soya soup might be just the thing for you.
- 1 cup soya chunks
- 2 cups vegetable stock
- 1 cup green papaya pieces, peeled, de-seeded, and cut into medium-sized pieces
- 1 large carrot, cut into chunks
- 1 tomato, cut into wedges
- 6-8 French beans, stringed and cut into one-inch pieces
- 1 tablespoon butter
- Salt and pepper to taste
- Soak the soya chunks in hot, salted water for 10-15 mins until soft.
- Once the soya chunks are soft, drain the water and squeeze any excess from the chunks.
- Heat the butter and fry the soaked soya chunks for one minute.
- Now, mix in the vegetables and stir fry for 2-3 minutes.
- In the same pan, add the stock and half a cup of water. Lower the heat and bring the stock, soya chunks, and vegetables to boil.
- Add salt and pepper to taste.
- Continue to simmer the soup for a further 2-3 minutes.
- Serve hot.
If you’re new to cooking with soya, you may be wondering what a soya chunk is. Soya chunks are made from soy flour, which is leftover after the oil has been extracted from the beans. You’ll usually see them dehydrated and sold in bags.
3. Chili Soya Nuggets
If you’re looking to add some heat to your soya, consider this chili soy nuggets recipe.
- 500 grams soy nuggets
- 2 teaspoon soy sauce
- 2 pieces spring onions
- 2 tablespoons garlic paste
- 2 medium green peppers
- 1/2 teaspoon Ajinomoto (optional)
- 3 teaspoon vinegar
- 4 pieces green chili
- 3 tablespoon vegetable oil
- Salt to taste
- 2 tablespoon of cornflour
- 1 1/2 tablespoon ketchup
- With your hands, thoroughly mix soya chunks, cornflour, salt, and garlic paste in a bowl. Set aside.
- Heat oil in a pan over medium flame. Once the oil heats sufficiently, add in the marinated soya chunks. Fry and then remove from heat.
- Heat the oil left after frying the soya chunks. Once the oil is heated, add chopped onions, chopped green peppers, and chopped green chilies. Saute for a minute and then add the remaining ingredients. Cook this mix for 3-5 minutes.
- Finally, add the fried soya nuggets and cook for a minute or two.
- Serve hot.
4. Soya Chunks Pulao
Once again, taking advantage of soya chunks’ highly-adaptable nature, this pulao recipe is quick and easy.
- 1/2 cup basmati rice
- 1/2 cup dried soya chunks
- 1/4 cup finely chopped carrots
- 1/4 cup green peas, either fresh or frozen
- 1/2 cup cumin seeds
- 1 bay leaf
- 2 or 3 black peppercorns
- 1 small bit of a cinnamon stick
- 2 to 3 cloves
- 1 thinly sliced medium onion
- 1 finely chopped green chili
- 1/4 teaspoon turmeric powder (optional)
- 1 and 1/4 cups water
- 1 tablespoon of oil or ghee
- 2 tablespoons of chopped coriander leaves for garnish (optional)
- Rinse rice thoroughly and soak for 15-20 minutes.
- Rinse and soak the soya chunks in hot water until they have doubled in size. Drain excess water and rinse them again.
- In a non-stick pan with a lid, heat the oil or ghee.
- Add cumin seeds, bay leaf, peppercorns, cinnamon, and cloves. Cook until cumin seeds sizzle, then add onion and green chili. Saute until the onion turns translucent.
- Add carrots and peas, saute for 2-3 minutes.
- Drain excess water from soaked rice and add to the pan. Add soya chunks and turmeric powder as well. Mix and saute over medium heat for 2 minutes.
- Add water and salt, bring to boil.
- Reduce heat to low, cover with the lid, and cook for 10 minutes.
- After the 10 minutes are up, turn off the heat but let sit for 7-8 minutes.
- Fluff with a fork, garnish with coriander leaves if desired, and serve hot.
5. Vanilla Soy Pudding
Last but not least, a nutritious and tasty soy dessert recipe.
- 1/4 ounce unflavored gelatin
- 1/4 cup cold water
- 1 1/4 cup vanilla soy milk
- 1 cup tofu
- 1/2 teaspoon vanilla
- In a small bowl, sprinkle gelatin over cold water and stir to dissolve. Let sit for 10 minutes.
- Heat soy milk.
- Place tofu, vanilla, gelatin, and hot milk in a blender, and blend until smooth.
- Pour into four containers and refrigerate until firm, about 2 hours.
Hungry yet? We sure are. Give these recipes a try.