High-Protein Soya Recipes : Soya products are high in protein and a great source of iron. They are also easy to digest, especially if you cook them properly. There’s no need to shy away from soya just because you have read somewhere that it might not be good for you. Raw and unprocessed soybeans, tofu, and other soy-based products should be avoided as much as possible. Instead, the focus should be on eating everything in moderation and focusing on high-protein soya dishes with minimal oil content. Here are some recipes that will make your Tuesday night dinner wholesome and nutritious.
1) Tofu and Edam me in Miso Broth
Tofu is a legume that is pressed to take out its liquid content. It can be used to make desserts but is mostly consumed as a savoury food. It is rich in protein and can be used in place of meat while cooking vegetarian dishes. It is also rich in minerals like calcium, iron, and magnesium. Edam me are soybeans that are harvested while they are still young.
They are high in protein and are a great snack to munch on. Miso is a Japanese fermented soybean that is used as a flavor enhancer in many Asian dishes. They go well together and are cooked in thick dashy stock. This is a one-pot meal that is full of protein and is perfect for a healthy dinner.
2) Soya Chunks and Veg Stew
Soy chunks are a great source of protein and are made from the whole soybean, unlike tofu which is pressed soybean. They are best consumed when cooked and are a great addition to soups and stews, especially when they are made with vegetables. This dish is made with soy chunks and vegetables like carrots, potatoes, and green peas. The vegetables are cooked in a thick, spicy onion and tomato masala. This dish is best served with Rotis or a bowl of rice. It is easy to prepare and can be made in large quantities to avoid cooking on a busy weeknight.
3) Soya Saag with Wholewheat Rotis
Saag is a popular north Indian dish made with spinach and other greens like fenugreek, mustard, or methi. It is served with Rotis (Indian flatbreads) or rice. This soya saag is made with soya chunks and spinach. Soya is rich in protein and is great for vegetarians. They are also easily digestible and are a great addition to a child’s diet. The soya saag is best served with Wholewheat Rotis or a bowl of rice. This is a wholesome meal that can be made in less than 30 minutes.
4) Baked Soya Nuggets
Soya nuggets are delicious deep-fried snacks that are a great source of protein. They are also high in sodium and are best eaten in moderation. These nuggets are baked instead of fried and are great to munch on as a high-protein snack. They are super easy to make and can be stored in an airtight container for up to a week. These baked soya nuggets are best served with ketchup or honey mustard sauce.
5) Sesame Soya Nuggets
Sesame soya nuggets are another baked version of the above recipe. This recipe uses sesame seeds and soy sauce as a flavor enhancer. They are served with the same accompaniments as the baked soya nuggets above. These nuggets are great as a high-protein snack and can be made in advance and stored in an airtight container for up to a week.
6) Vegetable Soba Noodles with Tofu
Soba noodles are Japanese noodles made from buckwheat and wheat flour. They are a great source of protein and are best served with a light and nutritious vegetable stir-fry. This soba noodle stir-fry is made with soya chunks, carrots, and broccoli. It is best served with a light and tangy soya sauce. This is a quick and healthy recipe that can be made in less than 30 minutes. It is best served as a vegetarian dish.
7) High-Protein Bhel Mix With Tofu And Peanuts
Bhel, also known as puffed rice and Indian crackers, is a popular street snack in India. It is a savoury mix of peanuts, puffed rice, tamarind, and spices. Soya chunks are added to this snack to make it more nutritious. This high-protein mix can be served with a sugar-free mango lassi or a spicy date chutney. It is best made in advance and stored in an airtight container for up to a week. This high-protein mix is easy to prepare and can be made in large quantities for a party or potluck.
Also refer to : 6 Diet Rules to Follow to Stay Fit and Healthy
Conclusion
Soya products are high in protein and a great source of iron. They are also easy to digest, especially if you cook them properly. There’s no need to shy away from soya just because you have read somewhere that it might not be good for you. Raw and unprocessed soybeans, tofu, and other soy-based products should be avoided as much as possible. Instead, the focus should be on eating everything in moderation and focusing on high-protein soya dishes with minimal oil content. Here are some recipes that will make your Tuesday night dinner wholesome and nutritious.
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