a collection of soya bean recipes

Pu

ja

20

09

-20

10

A C

oll

ect

ion

of

So

ya

be

an

Re

cip

es

This is a collection of the best recipes from Soya Beans. Soya beans is said to be the best source of protein. These diets are hence rich in protein and are very healthy.

A Product of ‘The Tastes of India’

2

Copy right © 2009-2010, http://www.thetastesofindia.com

Disclaimer and Legal/Copyright Notice

While all attempts have been made to verify information provided in this

publication, neither the Author nor, the Publisher assumes any responsibility for

errors, omission or, contrary interpretation of the subject matter herein. They

disclaim any warranties (express or implied), merchantability or fitness for any

purpose.

This publication is not intended for use as a source of legal or accounting advice.

The Publisher wants to stress that the information contained herein may be subject

to varying state and/or local laws or regulations. All users are advised to retain

competent counsel to determine what state and/or local laws or regulations may

apply to the user's particular business.

The Purchaser or, Reader of this publication assumes responsibility for the use of

these materials and information. The Author and Publisher do not warrant the

performance or effectiveness of any sites stated in this book. All links are for

informational and educational purposes only and are not warranted for content,

accuracy or any other implied or explicit purpose. Adherence to all applicable laws

and regulations, federal, state, and local, governing professional licensing, business

practices, advertising, and all other aspects of doing business in the United States

or any other jurisdiction is the sole responsibility of the Purchaser or, Reader.

The Author and Publisher assume no responsibility or liability whatsoever on the

behalf of any Purchaser or Reader of these materials. Any perceived slights of

specific people or organizations are unintentional.

Reproduction and distribution are forbidden. No part of this publication shall be

reproduced, stored in a retrieval system, or transmitted by any other means,

electronic, mechanical, photocopying, recording, or otherwise, without written

permission from the Publisher.

3


Soybean – Its history and Importance

Soya bean is considered to be a protein rich food. Since human

body does not retain proteins, it is often found to be deficient in

protein. This is where it becomes all the more important for you to

include protein in your diet. And what better food that Soybean, if

it is protein that you are looking for.

Let’s check out what the Wikipedia has to say about Soybeans –

The soybean (U.S.) or soya bean (UK) (commonly misspelled

"Soyabean") (Glycine max) is a species of legume native to East

Asia. The plant is classed as an oilseed rather than a pulse. It is an

annual plant that has been used in China for 5,000 years to

primarily add nitrogen into the soil as part of crop rotation. The

plant is sometimes referred to as greater bean (China).

The English word "soy" is derived from the Japanese pronunciation

of shōyu, the Japanese word for soya sauce; "soya" comes from the

Dutch adaptation of the same word.

Fat-free (defatted) soybean meal is a primary, relatively low-cost,

source of protein for animal feeds or rations; soy vegetable oil is

another valuable product of processing the soybean crop. Soybean

products such as TVP (textured vegetable protein), for example, are

important ingredients in many meat and dairy analogues; and very

safe in combination with ground beef etc. Soybeans are the only

legume containing all nine essential amino acids (the only proteins

the human body can't manufacture on its own). Soybeans have no

cholesterol and are low in saturated fats and sodium. They are an

4


excellent source of dietary fiber. They are high in iron, calcium, B

vitamins, zinc, lecithin, phosphorous and magnesium. (However, it

is important to note that a lot of this goodness in lost or diminished

by processing soybeans. Tofu, for example, contains 28 percent less

iron, only 10 percent of the fiber and B vitamins and none of the

vitamins A and C found in cooked whole soybeans.)

Soybeans contain over 35 percent protein by weight—which is

more than any other unprocessed plant or animal food. An acre of

soybeans produces between ten and twenty times more useable

proteins than an equivalent acre used to graze beef cattle. Despite

the exaggeration of protein needs in North America, high-protein

crops are more necessary as it becomes increasingly expensive and

dangerous to eat at the top of the food chain. Even commercial

soybeans are relatively free of chemical toxins. Meat, fish and

poultry have about twenty times and dairy foods about four and

one half times more pesticide residues than soybeans. Similarly,

soybeans contain fewer radioactive residues and no synthetic

hormone additives.

The drought tolerance of soybeans is a

special asset as it is very evident that

water will become a most precious

resource in the coming decades. Nor are

soybeans heavy feeders; they require

minimal fertilizer and are nitrogen-fixing

plants that enrich the soil. Also, the fact

that soybeans can be simply cooked and

eaten keeps energy output minimal.

5


Freezing and canning are unnecessary, as are fancy plastic

packages.

Benefits of Soybean –

Some benefits of Soybean are as follows:

1. Lowers Blood Pressure and Cholesterol in Men – Research

shows that daily intake of at least 20 grams of soy protein

including 80 mg of isoflavones for a minimum of 5 weeks can

be effective in reducing the risk of cardiovascular disease in

high-risk, middle-aged men. Some studies have even shown

that soy protein may be able to raise good (HDL) cholesterol

levels. In addition, soybeans also contain a lot of fiber. When

eaten, the fiber in soybeans binds to the fats and the

cholesterol in the food, thus ensuring that only very less of it

is absorbed.

2. Beneficial Effects on

Platelets – This is another

way in which soy provides

cardiovascular protection.

It promotes the

production of

prostacyclin, a potent

natural inhibitor of

platelet aggregation and a

powerful blood vessel

wall dilator.

6


3. Special Benefits for Women Bones – Consumption of soy

foods regularly for just 6 months can prove beneficial on bone

in menopausal women. Almost all the traditional soy foods

(tofu, soy milk, tempeh and miso) provide 30 to 40 mg

isoflavones per serving. Roasted soybeans are an especially

good source; just one-half cup contains 167 mg of isoflavones.

4. Stabilize Blood Sugar – Soybeans can be very beneficial in

diabetes, particularly type 2 diabetes. Soy protein is excellent

for diabetic patients, who have problems with animal sources

of protein. The protein and fiber in soybeans also prevent

high blood sugar levels and help in keeping blood sugar levels

under control.

5. Promote Gastrointestinal Health - The cancer-protective

substance called soy glucosylceramide may reduce colon

cancer risk. While other plants also contain sphingolipids, soy

contains relatively high amounts of glucosylceramide.

6. Rich source of fiber – Soybean is rich in fiber and this provides

preventative therapy for several other conditions. Fiber has

the ability to bind cancer-causing toxins and remove them

from the body, thus preventing damage to colon cells. High-

fiber soybeans may be able to help reduce the risk of colon

cancer. Parts of the world where soybean is a primary food,

has shown very less cases of cancers particularly colon cancer

and breast cancer.

7


Yummy Soya Bean

Ingredients:-

Onion-1 cup finely chopped

Oil- 3-4 tablespoons

Celery- 1 cup celery finely chopped

Mushroom-1 cup mushroom finely sliced

Cooked soybean-1 cup (soak them over night, and cook them

boiling water for 10 min)

Green Onion-1 cup

Soy Sauce-1/2 cup

Vegetable broth or, Chicken broth- 1 1/2 cups (Broth is a liquid in

which bones, meat, fish, cereal grains, or vegetables have been

simmered)

Brown sugar-2 tablespoons

Black pepper

White pepper

8


Method:-

1. Heat the pan, add oil.

2. Sauté onion until it is translucent.

3. Add the celery and mushroom.

4. Sauté all for about 2 more min.

5. Add the soybeans and green onion.

6. In a separate bowl, combine the soy sauce, broth, brown sugar and

pepper.

7. Pour the yummy sauce over the frying pan.

8. Cook until the veggies are tender.

9. Serve over rice.

9


Soya chunks Manchurian

Ingredients:-

Soya Chunks-100 grams

Ginger and garlic -1 tsp. finely chopped

Capsicum -1/4 cup finely chopped

Oil -2 tbsp.

Onion -1/4 finely chopped

Soy sauce- 2 tsp.

Hot sauce -1 tsp. ( chili sauce )

Tomato ketchup- 2 tbsp.

Tomato-1 tbsp. finely chopped

Salt as per taste

Method:-

1. In a pan pour 4 cups of water and when it starts boiling, stop the

stove and put the soya chunks in it. Leave it for 3 minutes. Drain the

water cool it a little and squeeze all the water from the soya. Then

chop each one into 2 pieces.

10


2. Now in a pan pour 2 tbsp. of oil and put finely chopped ginger and

garlic and fry for 30 seconds.

3. Add the chopped onion and fry for 2 minutes, then add chopped

capsicum and fry till they are half cooked.

4. Add the soya chunks and chopped tomato along with capsicum and

fry for a minute.

5. Pour soy sauce, hot sauce, tomato ketchup and fry for 5 minutes in

medium flame till cooked.

6. Soya chunks Manchurian can be served as a side dish.

11


Soya chunks with Methi Masala

Ingredients:-

Soya chunks- 2 cups

Onion- 1 big

Tomatoes- 2

Ginger garlic paste - 1/2 tea spoon

Butter- 1 tea spoon

Kasoori methi- 1 table spoon

Turmeric- a pinch

Red chili powder- 1/2 tea spoon

Garam masala- 1/2 tea spoon

Whipped cream- 2 tea spoon

Salt to taste

Method:-

1. In a pressure cooker cook the soya chunks (with water) for one

whistle with little salt.

12


2. Take out the soya chunks, leave it under cold water, wash again and

squeeze the water out of them.

3. Heat 1 cup of water and add onion and cook for 5mins. Discard the

water and make a paste of onion.

4. Similarly, heat water and cook tomatoes. Discard water, peel the

tomatoes and make a paste.

5. Now heat butter in a pan and fry onion paste till golden brown for

about 10 min.

6. Add ginger and garlic paste and fry for 2-3 min.

7. Add tomato paste, mix well and fry for 5 min. Now add the masalas

and fry till the oil leaves the sides.

8. Add the soya to the gravy and add enough water to get a thick

consistency. Add the Kasoori methi and bring it to a boil.

9. Remove from heat and add the cream (I added 1/2 cup of milk

instead of cream and boil it till the gravy became thick).

10. You can serve this dish with hot phulkas and Naans.

13


Macaroni with soya nuggets

Ingredients:-

Wheat based macaroni – 250 grams

Soy nuggets(soaked in water and drained) – ¼ cup

Tomatoes-2(big) chopped

Onions- 1 (big) finely sliced

Tomato ketchup – 4 tbsp.

Garlic pods, peeled and chopped – 3-4

Olives – 2 tsp. sliced

Italian seasoning such as Basil, Oregano and mixed seasoning

Red chili powder – ½ tsp.

Refined oil – 1 tsp.

Butter – 2 tsp.

Coriander leaves, chopped – for garnishing

Salt to taste

14


Method:-

1. For every cup of macaroni, add 1 and 1/2 cups of water and boil it

with salt and refined oil. Drain the water and keep aside.

2. Heat the butter in a pan and sauté the onions, garlic and tomatoes

till they turn glossy.

3. Add chili powder and salt to the above mixture and stir well.

4. Add pasta, soy nuggets and olives and cook for few minutes with

the lid covered.

5. Sprinkle some seasoning and cook for a minute.

6. Pour in the tomato ketchup and cook for a minute.

7. Remove from heat garnish with coriander leaves and serve hot.

15


Baked Soybeans

Ingredients:-

Dry soybeans, soaked-1 cup

Butter-2 tbsp.

Onion- 1 chopped

Tomato-1 medium, chopped, or 1/4 cup tomato paste or ketchup

Molasses- 1/4 cup (Sugar beet)

Soy sauce- 1 tbsp.

Dry mustard -1 tsp.

Sea salt -1/2 tsp.

Black pepper -1/4 tsp.

Method:-

1. Cook the soybeans and drain, reserving 1/4 cup cooking liquid.

2. Preheat oven to 350° F.

3. Take a casserole dish and combine the beans, liquid and the

remaining ingredients.

4. Cover the casserole dish and bake for 30 minutes.

16


5. Remove the casserole dish, uncover it and bake for 45 minutes.

6. Couple of finely chopped garlic cloves and/or a chopped green or

red pepper are also good additions to the above casserole.

7. The addition of 1/2 cup of corn kernels is again another variation.

17


Soy and mushroom salad

Ingredients:-

Soaked soybeans -1 1/2 cups

Oil -1 Tbsp.

Lemon juice -1 Tbsp.

Garlic crushed- 1 clove

Salt and pepper to taste

Celery chopped- 3 stalks

Mushrooms sliced- 3/4 cup

Scallions finely chopped – 4(Scallions are most commonly referred

to as green onions)

Method:-

1. Cook the beans and drain well.

2. Take a bowl and mix the oil, lemon juice, garlic, salt and pepper.

3. Toss the beans and vegetables (celery, mushrooms, and scallions)

in the dressing.

4. Serve chilled.

18


Marinated Soybeans

Ingredients:-

3 cups hot cooked soybeans

3/4 cup oil

1/3 cup vinegar

Salt and pepper to taste

2 cloves garlic, finely chopped

1/2 cup chopped scallions or chives

1/2 cup chopped green or red pepper

1/3 cup chopped celery

2 Tbsp. chopped fresh parsley

2 Tbsp. chopped fresh dill

Method:-

1. Place hot beans in a bowl. Combine oil, vinegar, salt, pepper and

garlic, and then pour over hot beans.

2. Cover and marinate in the refrigerator several hours.

19


3. Stir in scallions, pepper, celery, parsley and dill. Chill again.

4. Now the marinated soybean is ready to eat.

20


Veg Keema (Soya bean)

Ingredients:-

Onions -2 finely chopped

Tomatoes -4

Soya bean granules- 1 cup

Soya bean chunks- 1/2 cup

Ginger garlic and green chili paste- 1 tbsp.

Garam masala- 1 tbsp.

Red chili powder -1 tsp.

Coriander powder -1 tsp.

Turmeric powder -1/4 tsp.

Salt to taste

Coriander leaves for garnishing

Oil-1 tbsp.

Method:-

21


1. Boil the soya bean granules and chunks in water till a layer of white

foam type is formed over it.

2. Drain the hot water in sieve and wash soya bean granules and

chunks in cold water.

3. Grind tomatoes into fine puree

4. Heat oil in a pressure cooker.

5. Add onions and fry till it becomes golden brown. Add salt, turmeric,

red chili powder, coriander powder to it.

6. Now add Soya bean granules and chunks to it.

7. Fry till soya bean start sticking to the base of cooker and then add

1/2 cup of water

8. Now pressure cook for 2-3 whistles

9. When the cooker opens first add ginger garlic chili paste then

tomato paste and Garam masala powder.

10. Now cook till all water is dried.

11. Add 1 glass of water and pressure cook for 3-4 whistles.

12. Open the cooker and your veg Keema is ready.

13. While serving garnish with coriander leaves.

22


Soya bean Bhurji

Ingredients:-

Soya beans seeds -1 cup

Tomato -1

Onions – 2 medium size

Green chilies - 3-4

Coriander leaves

Salt to taste

Oil- 2-3 tea spoon

Pepper powder

Method:-

1. Soak Soya beans in water for 3-4 hrs. Grind the soaked Soya beans

in mixer grinder to a thin paste adding little water.

2. Chop onions, tomatoes, green chilies and coriander leaves into

small pieces.

3. Add chopped onions, tomatoes, chilies, coriander leaves and salt to

taste and Mix well.

23


4. Take 2-3 tea spoon oil in a frying pan. When the pan heats up, put

the above mixture and stir till the paste thickens. Keep stirring until

the mixture solidifies and turns light brown.

5. Garnish with coriander leaves and pepper powder.

6. Now the soya bean bhurji is ready to serve.

24


Soya cutlets in curds

Ingredients:-

Soya beans- 1/2 Cup

Curd- 1 1/2 Cup

Potato- 1 (Boiled)

Salt- 1 tsp.

Breadcrumbs- 1/2 Cup

Red Chilly Powder- 1/2 tsp.

Oil to fry

Cumin seeds- 1/2 tsp.(roasted)

Coriander Leaves 1 tbsp.

Green Peppers 2

Method: -

1. Soak Soya beans overnight.

2. Wash thoroughly and remove the skins.

3. Now grind soya bean into a smooth paste.

4. Mix mashed potato and breadcrumbs and add to the Soya paste and

mix dry leaves.

5. Make the cutlets either oval or in round shape with your hand and

Deep fry till golden and crisp.

25


6. Arrange cutlets in a plate or tray and add curd and sprinkle salt, red

chilli powder and roasted cumin seeds.

7. Garnish with some coriander leaves and serve hot.

26


Soya bean Rawa Dosa

Ingredients: -

Soya bean Flour- 1 Cup

Semolina- 1 Cup

Curd- 1 Cup

Salt- 1 tsp.

Oil- 1/4 Cup

For Filling: -

Onions- 2

Tomatoes- 2

Green Chillies- 4

Coriander Leaves

Method: -

Take a bowl mix soya bean flour, Semolina curd and salt. Beat well

and keep aside for 1/2 an hour and beat again.

Chop onions, tomatoes, green chillies and coriander leaves very

fine. Add to the soya mixture.

Heat a nonstick tawa.

27


Pour 3 tbsp. mixture on it. Spread as thin as possible. Pour some oil

around the edges and turn and cook for 2 minutes.

Serve hot with tomato sauce.

An alternative is to make thin dosas, fill with the filling, fold

and serve.

28


Baked Soybean Koftas

Ingredients:

For the Koftas

Soy beans -1 cup

Potato-1 - large

Onion-1 small(Preferably red onions)

Green Chillies-1-2 finely sliced

Few cilantro sprigs for garnish

Juice and zest of one lemon

Salt to taste

Soya chunks -1/2-1 cup

For Simple Gravy

Onion -1 finely chopped

Ginger garlic past-e 1 tbsp.

Cumin seeds - 1 tsp.

Tomato paste -1 tbsp. (Optional)

Tomato puree -1/4-1/2 cup

Turmeric -1/4 tsp.

Garam masala - 1 tsp.

Bay leaf -2

Salt to taste

29


Method:-

1. Soak the soy beans overnight.

2. Cook them in a pressure cooker. No problems if it gets mushy.

3. Steam the potato in the steamer (with the skin)

4. Mix all the ingredients for the koftas together except the soya

chunks/TVP.

5. Mash them with your hands or pulse it up in your food processor.

6. If you are not able to make it into a ball and the dough seems moist,

add some soy flour to thicken it up.

7. Spread the soy chunks on a plate and coat the balls with them.

8. Repeat with all the balls and place them in a lightly greased baking

sheet.

9. Bake for about 10-15 minutes in a 400F oven.

10. Meanwhile in a skillet, in a 1/4 tsp. oil (or skip the oil.

11. Just place the onions and cumin on the hot skillet with some

salt.

12. The salt will bring out the moisture and help the onions cook

easily.

13. That way you cut the oil and make this dish oil free).

14. Sauté the cumin seeds along with onions, ginger garlic paste

and the spices together for a minute until soft.

15. Add the tomato paste (if using) and the puree.

16. Add enough water to make sufficient gravy and once it comes

to a boil.

30


17. Thicken it up with little soy flour/cornstarch and bring it to a

simmer.

18. Remove the koftas from the Oven and pour half the sauce

over each of the koftas until they are soaked in the gravy.

19. Bake them for another 10 minutes and before serving pour

out the remaining gravy.

31


Resources

1. Source for pure honey – Click here

2. Authentic Tea – Click here

http://www.affbot1.com/link-68185f4e68195f49055a020b030f5f085400514b535d534f4a5b015d0506505f0b560c525e46500b48?plan=658

http://www.affbot3.com/link-68185f4e68195f49055a0200030f5f085400514b535d534f4a5b015d0506505f0b560c525e475b0f48?plan=665

http://www.affbot1.com/link-68185f4e68195f49055a020b030f5f085400514b535d534f4a5b015d0506505f0b560c525e46500b48?plan=658

http://www.affbot3.com/link-68185f4e68195f49055a0200030f5f085400514b535d534f4a5b015d0506505f0b560c525e475b0f48?plan=665

32


3. Delicious Chocolate – Click here

4. Food Shop – Click here

5. Chinese Food DIY – Click here

http://www.affbot3.com/link-e1415e5ae1405e52045659085a125f5d5254010c0b42591f4b4957514301020e0307525e4a5d090e53?plan=667

http://www.affbot1.com/link-68185f4e68195f49055a020f030f5f085400514b535d534f4a5b015d0506505f0b560c525e47580f48?plan=662

http://rdilipk1.geyi138.hop.clickbank.net/

http://www.affbot3.com/link-e1415e5ae1405e52045659085a125f5d5254010c0b42591f4b4957514301020e0307525e4a5d090e53?plan=667

http://www.affbot1.com/link-68185f4e68195f49055a020f030f5f085400514b535d534f4a5b015d0506505f0b560c525e47580f48?plan=662

http://rdilipk1.geyi138.hop.clickbank.net/

33


6. Fat Loss 4 Idiots – Click here

http://rdilipk1.4idiots.hop.clickbank.net/

http://rdilipk1.4idiots.hop.clickbank.net/

a collection of soya bean recipes

Documents