Soya is an excellent vegetarian alternative dish, which is rich in proteins and beneficial nutrients. However, it is essential to know how to prepare these dishes. Having the same dish every day can be boring unless one learns how to make it excitingly. Fortunately, there are so many variations of soy dishes one can opt for. Consider the recipes below for a healthy serving of soya meals.
1.Thai Soybeans in Cabbage Cups
Thai Soybeans in Cabbage cups is an excellent healthy soya dish for anyone seeking to find something healthy and filling. Choose it for a great breakfast or dinner option.
Ingredients
- 1 cup of soya beans
- ¾ cups of chopped onions
- 2 tsp of chopped garlic
- 2 tsp of chopped green chilis
- 2 tsp tomato paste and lemon juice
- A handful of chopped coriander
- 2 ½ tsp soya sauce
- 1 tsp Thai red curry paste
- Spring onions
- Salt to your taste
Preparation
Start by heating olive oil, then add the chopped onions and saute and chopped garlic and green chilis. Toss in 1 cup of soybeans. Saute till water dries. Add 2 tbsp of tomato paste, soya sauce, and Thai red curry paste, and stir well. Post that, add a pinch of black pepper and saute. Post that, add spring onions and saute till crisp. Lastly, pour some coriander, ers, chili flakes, salt to taste, and squeeze some lemon juice on top.
This is one way of preparing Soya, which has considerable gains as captured by the U.S. Soybean Export Council, which emphasizes the benefits of this legume.
2.Zucchini Stuffed with Soya Chunks
For a perfect evening snack, consider having freshly baked zucchini topped with sauteed soya for a light but filling dinner.
Ingredients
- Two green zucchinis (boiled)
- 100 grams of soaked soya chunks
- 1 tbsp ginger and garlic paste
- 1 tsp of coriander powder and lime juice
- One green chili finely chopped
- 2 tbsp of olive oil
- One handful of coriander leaves
- ½ tbsp of salt
Preparation
Soak the soya chunks in warm water for about half an hour, and rinse them two to three times until they are soft. Slice the boiled zucchini into two halves along the spine and remove the meat with a spoon to make room for the stuffing. Heat olive oil in the hot pan, add the ginger-garlic paste and chili and then stir well. Throw in the soya chunks along with the spices, then add some coriander leaves and sauté until well cooked. Squeeze lemon juice and sprinkle coriander before serving.
Serving
Stuff the half-sliced zucchini with the mixture and bake for less than 5 minutes in an oven till it looks crispy and, on a plate, while still hot.
3.Soya Kebabs
For tasty soya kebabs, follow the steps below.
Ingredients
- 1 cup of soya chunks
- A handful of mint leaves
- One chopped green chili
- 2 tbsp chopped onions, mustard oil, and mashed potato each
- A handful of chopped coriander
- 2 tsp of cumin, chopped ginger, and chaat masala
- ½ tsp turmeric
- 1 tsp of chili powder
- Two pinches of salt to taste
- 1 tbsp Clarified butter
Preparation
Soak the soya chunks in warm water for half an hour. Drain the water and place the pieces in a blender. Add all the ingredients, and blend them. Divide the mixture into finger-shaped kebab portions. Heat the pan and proceed to melt the clarified butter. Shallow fry the kebab portions till they turn brown on both sides.
4.Soya Wheat and Meat Mix
Consider making this your special meal every time you want to surprise your loved one.
Ingredients
- 1/3 cups of brown wheat
- ¼ cup of oats
- Six almonds, cashew nuts, pistachios, cloves, and cardamoms
- ¼ cup dried rose petals
- 2 tsp of cinnamon powder
- ½ tsp cumin seeds
- 500ml water
- ½ cup of chopped coriander leaves, soy granules, mint, and fried onions each
Preparation
Grind wheat, oat, tur dal, almonds, cashews nuts, pistachios, dried rose petals, cloves, cinnamon, cumin seeds into a fine powder, and take this mixture into a bowl. Pour 500 ml water, mix well, and set aside.
In a heavy-bottomed pot, melt some ghee, add spices, add the fried onions, garlic ginger paste, vertically sliced green chilies, and two pinches of salt. Sauté for about 2-3 minutes. Pour the mixture into the pot with soya granules, add water, and mix well. Add chopped coriander, mint leaves and combine well. Cook on low heat for 20-25 minutes.
Serving
Pour the cooked dish into a serving bowl, add 1 tbsp clarified butter, add chopped mint leaves, coriander leaves, pour in some fried onions and a lemon wedge on top.
5.Oat and Soya Pancakes
Here is a healthy way to kickstart your day with some oatmeal and soya flour.
Ingredients
- One ¼ cups of soya flour
- 2 tbsp of oat
- 2 tbsp of sugar
- 2 tbsp of baking powder
- 1 tbsp of baking soda
- ½ tsp of salt
- One ¼ cups buttermilk
- Two large eggs
- ¼ cup of melted salted butter
Preparation
Mix the soy flour with some oats, sugar, baking powder, baking soda, and salt. Whisk in some buttermilk, eggs, and melted butter until it makes a smooth paste. Then preheat a flat griddle on medium-high heat. Scoop ¼ cup of the pancake batter onto the griddle. Let the pancakes cook until bubbles form before flipping them over. Cook the other side until golden brown before serving.
Conclusion
Choose the best soya dish for you. Try a few recipes before settling for the best as a favorite. You may have a few go-to soya dishes for different occasions. However, it takes a few trials before settling on one.
