I am a great fan of soyabean. Not only because of its nutritional value, but really enjoy it in various forms. The high quality protein with minimum saturated fat in soya bean is undisputed. It tastes good too. It is the safest bet for vegetarians for their protein quota.
Soybean and soy protein is beneficial in managing diet related degenerative diseases such heart diseases, cancer, diabetes etc. Studies conducted at leading health institutes in India have shown that soybean and soy protein consumption can significantly reduce cholesterol levels and improve the heart health, as well as manage blood sugar levels in diabetic patients. Plenty of reasons to befriend soya actually.
Soya bean nuggets are great along with peas. Soya bean keema if made well with garam masala et al can be a good substitute for chicken or mutton keema. I make an interesting pulao using this soya keema too. Soy protein being a vegetarian protein has quality equal to milk and eggs. Soy products such as soybeans, soya bari, soymilk, soy flour, etc have a tremendous role to play in improving the nutritional and health scenario of Indian society.
Chefs are taking this ingredient seriously as are home makers in their kitchens. A lot can be done with soy. Oriental cuisine of course uses it more liberally. Soy paneer, soy ice-cream, soy yogurt (Dahi) are an economic and healthy alternate to milk.
A friend of mine even uses soya bean flour to make ladoos. Be innovative and include soya in your diet. Soya tikkis, chillas, pulao, koftas….the list is endless.
Here’s my fav soyabean rice recipe:
- 1 cup soya chunks
- 4 cups water
- 2 tablespoons soybean oil or ghee
- 1 tsp ginger garlic paste
- 2 large onions chopped fine
- A pinch of haldi
- 2 tsp garam masala
- A few cloves, cinnamon stick and elaichi
- 1 cup basmati rice washed
- salt to tatste
- Soak soya chunks in warm water for a few mins till soft and spongy.
- Pour oil in a pan and sauté onions till brown. Add, ginger-garlic paste, cloves, cinnamon stick, cardamom and garam masala powder. Add rice. Fry for a few mins. Add hot water and salt, cook on slow fire with a lid on the pan. Later, add soya chunks and mix.