Soybeans are a popular food today.. For some years now it has been considered a good substitute for meat thanks to its vegetable protein content. However, its large consumption is also due to the fact that it is a legume that contains many nutrients and health benefits.
This article shows quick and easy soybean recipes. It is not difficult to include it in the diet on a regular basis, and it can also be consumed through some of its derivatives: tofu, soy milk, miso, tamari, etc.
5 quick and easy soy recipes
Soy is a legume that stands out for its nutritional profile.. But not only for providing vegetable protein, it also contains a high content of isoflavones and antioxidants. It also provides hydration to the skin, hair and scalp and has a high fiber content.
The quick and easy soy recipes presented below are a way to introduce this food. Sometimes it allows to replace the consumption of meat, and this is an option applicable to any traditional recipe with meat.
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1. Soy meatballs
Soy meatballs are a good way of consuming this legume.. This soy recipe is simple, quick and vegetarian, as it does not include any animal ingredients. It is also very easy to prepare and low in calories.
You need 150 grams of hydrated soybeans, 2 slices of white bread, 1 tablespoon of soy milk, 1 onion, 1 clove of garlic, 2 carrots, ½ bell pepper, 50 grams of peas, 50 grams of broccoli, 2 tomatoes, ground black pepper, flour, parsley, salt and oil.
Once the vegetables are washed and peeled, it is necessary to fry the garlic, onion, carrot, bell pepper, peas, broccoli and tomatoes in a frying pan. Then add vegetable broth and let it cook over low heat.
On the other hand, in another container, crumble the bread and let it moisten with soy milk. Then add the hydrated soybeans, garlic, parsley and salt and mix until a dough is formed.
Then work the dough in portions and make small balls to prepare the meatballs. Then they are dredged in flour and fried in oil. Once they are golden brown they can be removed, drained and added to the broth.
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2. Soy ceviche
Soybean ceviche is a dish with a lot of flavor.. This recipe is ideal for people less accustomed to eating recipes with soy. It is quick and easy, as it does not require much preparation time, and it is a delight.
You need 250 grams of texturized soybeans, 2 peeled cucumbers, 500 grams of tomatoes, ½ onion, 10 sprigs of cilantro and 2 avocados (all finely chopped), 500 grams of lemon juice, dried oregano, salt and crackers.
To begin, place the soybeans in a pot with water until it covers them and heat until it starts to boil for 3 minutes. Then drain and rinse.
Once it is completely cool, mix it with the cucumbers, tomato, onion and cilantro in a bowl. Then add the lemon juice and let it stand for about 20 minutes.
Finally it is served on crackers or toast and garnished with avocado cubes. It is a fresh dish for the summer and its flavor is sure to convince anyone.
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3. Zucchini stuffed with soy
Stuffed zucchini with soy are light and very delicious.. This dish is another vegetarian option, light and very nutritious, and it is also a very quick and easy to prepare soy recipe. It is a good alternative to serve at dinner time.
It requires 1 ½ cup of hydrated soybeans, 4 pieces of medium zucchini, ½ cup of diced tomato, ½ cup of grated manchego cheese, 125 grams of chopped onion and a clove of garlic.
The first thing to do is to cook the zucchini and cut them in half. Do not forget to remove the seeds. Then fry the onion and garlic in a frying pan.
When they are lightly browned, add the soy and tomato. Cook for 5 minutes and season with salt and pepper.
After that, just fill the zucchini with the soy, sprinkle with the manchego cheese and bake it all in the oven for a while to melt the cheese. It can be served with pasta or white rice.
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4. Soy hamburger
A soy hamburger is a great option for a quick meal.. This recipe with soy is very simple and quick to prepare, although to flavor the burger it is recommended that the soy be hydrated with vegetable broth.
To prepare these soy burgers you need 100 grams of texturized soybeans, 80 grams of bread crumbs, 1 egg, 1 carrot, spices to taste, olive oil, vegetable broth and 4 pieces of hamburger bread.
Start by boiling the vegetable broth and then add the texturized soy to hydrate it. Then grate the carrot and cover it with olive oil to soften it.
In a bowl add the soy, the carrot, the breadcrumbs, the egg and the spices of your choice, and mix until you get a paste. It will be enough to separate the mixture and form small balls and then flatten them to form the hamburgers.
Then these are bathed in preheated oil and left to brown over low heat, turning on both sides. Finally, prepare the hamburger with the bread and serve.
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5. Soy milk
Soy milk is not a recipe as such, but it is another way of consuming this legume.. It is also a very good alternative for those who are lactose intolerant. This soy milk can be used to make a thousand preparations, such as fruit smoothies or desserts replacing cow’s milk.
It takes 500 grams of soybeans to prepare one liter of soy milk. Therefore, it is recommended to use 1 liter of water, 2 spoonfuls of sugar and 1 cinnamon stick. With these few ingredients you can prepare your own soy milk that lasts about 2 weeks in the refrigerator.
The first thing to do is to heat only ½ liter of water. When it starts to boil, add the soybeans and remove from the heat. Then let it stand for about 15 minutes.
After this, change the water and leave the soybeans to soak in the refrigerator overnight. The next morning strain the water and blend the soybeans.
It is necessary to put a cloth over a strainer to empty the milk and squeeze the cloth to get all the milk. Then boil it again in 1 liter of water and add a little cinnamon. It is now ready to be cooled and stored in the refrigerator.
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