Many speculations surroundsoya beans, but there is no denying the fact that in a vegetarian world, it holds the pride of place. Considered to be the perfect substitute to meat, soya is power packed with proteins and other essential nutrients. You can buy the beans from the markets or get your hands on soya nuggets to make a range of delectable dishes. It is easy to cook and has the unique characteristic of soaking in myriad flavours while cooking. As such, it is a good ingredient that can be used across cuisines.
What Makes it So Super3. Minerals: It provides our bodies with all the essential elements and minerals including calcium, iron, magnesium, protein and selenium.4. Ailments: Soya is rich in isoflavones which aid in reducing risk of various cancers, heart disease and osteoporosis.
1. Low Fat: Soya is low in fat with zero cholesterol and is an excellent source of fibre which makes it easy to digest.
2. Omega-3 Fatty Acids: It contains essential omega-3 fats which assist in maintaining a healthy heart. Omega-3 fatty acids are also vital in slowing down ageing, combating risks of cancer, dementia, Alzheimer's and diabetes.
5. Protein: Soybean is the only vegetarian food that is a complete protein which means that it contains all eight essential amino acids.
Cooking with Soya
Despite these wondrous health benefits, soya is hardly seen on the everyday plate. We bring you our 10 best recipes, that'll make you fall in love with soya. What's great is that it can be moulded into any texture, so go ahead and push your culinary boundaries.
1. Thai Soyabean in Cabbage Cups
Recipe by Divya Burman
Fresh cabbage cups hold a fragrant filling of soya, Oriental flavours and bean sprouts.
Thai Soyabean in Cabbage Cups
2. Zucchini Stuffed with Soya
Recipe by Seema Chandra
The freshness of zucchini topped with sauteed soya and baked lovely. A snack for a perfect evening!
Zucchini Stuffed with Soya
3. Soya KebabsRecipe by Niru Gupta
This recipe replaces meat with the meaty texture of soy granules that will not disappoint your taste buds.
4. Soya SeekhRecipe by Chef Crystal Mendonca, Peninsula Grand Hotel
The quintessential seekh kebabs, now soy-defined without hijacking the flavours! Who would have thought?
5. Soya HaleemRecipe by Vicky Ratnani
A traditional staple during Ramzaan, haleem gets a vegetarian makeover. This one is made with soy granules, cracked wheat and a host of spices.
6. Oat and Soya PancakesRecipe by Gouri Patwardhan
Here is a healthy way to kick start your day. Pancakes packed with the goodness of oatmeal and soya flour.
Oat and Soya Pancakes
7. Soya Florentine
Recipe by Dr Kavitha Reddy
Get the best of both worlds. Layers of the goodness of soya and spinach coupled with the oomph of cheese.
8. Soyognese - Soy BologneseRecipe by Vicky Ratnani
The meaty Bolognese sauce is a favourite for many non-vegetarians. But, guess what? This vegetarian version is as good!
(Soy Bolognese : Recipe Video)
9. Soya PouchRecipe by Dr Kavitha Reddy
A snack you just can't resist picking up! Dainty little pouches made with wheat flour and semolina, stuffed with a spiced soya mixture and fried delicately.
10. Soya Stir FryRecipe by Sherin Deepu
When it comes to healthy food, stir fries are always at the top of the list. They are light and help you keep a tap on the amount of fat used. A simple and speedy recipe.
Soya Stir Fry
With the best of soya delicacies now at your perusal, never let a vegetarian meal go boring and start experimenting.