Soy recipes

It is the only grain that provides complete protein. It contains all the essential amino acids that the body cannot synthesize and therefore must receive in food. These proteins are used by the human body for tissue formation and replacement of worn substances. It is also the cheapest source of protein. Replacing meat protein in their value: 1 kg of soybean is equivalent to 2,500 kg of meat, 12 liters of milk, 2 kg of cheese or 5 dozens of eggs. The calcium-phosphorus of the soybean is optimal for the lifetime required for growth, bone and tooth development. It contains thiamine, riboflavin and niacin, vitamin B complex factors essential to the development and maintenance of nerves and skin. The germinated grain has similar amount of vitamin C than tomato. With soybeans we can produce a multitude of recipes, both hot and cold dishes.

Soy sprouts and beans Salad

6 servings Ingredients:

• 1 cup of cooked soybeans
• 1 cup of soy sprouts
• 2 carrots
• 2 soft boiled eggs
• 1 / 2 onion
• oil
• lemon juice
• salt and pepper
• 1 tablespoon of parsley minced

Preparation:

1. Drain the cooked beans and allow to cool.
2. Wash the sprouts, drain and add to beans. Scrape the carrots, grate and mix with the previous preparation. Place in a salad bowl and distribute hard-boiled eggs cut into 1 / 2 slices.
3. Top with sliced onion into strips, dressing with a mixture made with olive oil, lemon juice, salt, pepper and parsley.

Homemade Hamburgers

6 servings

Ingredients:

• 250 g of cooked soybeans
• 1 tablespoon of tomato extract
• soybean oil
• 2 tablespoons of grated cheese
• 1 teaspoon of oregano
• 1 egg
• salt
• 2 slices of soy bread
• pea puree to accompany

Preparation:

1. Process drained beans to reduce to a smooth paste and place in a bowl.
2. Add the tomato extract, 1 tablespoon of soy oil, grated cheese, crumbled oregano, egg, salt and bread soaking in soy milk squeezed sharply.
3. Form the burgers and fry in a pan with soy oil.
4. Serve accompanied with mashed potatoes.

Soy Empanadas

Ingredients:

• Soy beans
• 1 egg
• 1 onion
• oil salt pepper
• grated cheese

Preparation:

1. Soak the soybeans, liquefy, or process. Place in a bowl, add 1 egg, thick white sauce with sauté onion in oil, salt, and pepper, if desired, grated cheese.
2. Fill to top and bake.

Stuffed Tomatoes

4 servings

Ingredients:

• 4 tomatoes
• 4 tablespoons of white cheese
• 1 / 2 cup of cooked soybeans
• 1 tablespoon of chopped pickles
• 1 hard-boiled egg
• 4 black olives for garnish

Preparation:

1. Wash tomatoes, dry them and cut off a lid. Hollow, reserve inner part for soups or sauces and season inside. Mix in a bowl the cheese along with soybeans, the pickles and seasoning to taste.
2. Fill the tomatoes, sprinkle with hardboiled egg and decorate with olives.

Soybeans Salad

Ingredients:

• 1 1/2 cup of soybeans
• 2 carrots, grated
• 2 acidic apples, peeled and diced
• 1/2 cup of mayonnaise sauce
• 4 tablespoons of natural yoghurt
• salt

Preparation:

1. Place in a salad bowl the soybeans along with carrots and apples sprayed with lemon juice. Mix the mayonnaise with yogurt, salad dressing and seasoning.
2. Keep in refrigerator until serving.

Tart of soybeans and fish

4 servings

Ingredients:

• 3 / 4 cup of flour
• 1 / 4 cup of defatted soy flour
• 1 / 2 teaspoon of table salt
• 75 g of margarine
• 1 egg

Filling:

• 1 cup of shredded boiled fish
• 1 / 2 cup of soybeans
• 1 / 2 cup of golf sauce
• 2 eggs
• 1 hard tomato to decorate

Preparation:

1. Put in a bowl the sifted flour with soy flour and salt.
2. Add margarine and crumble to form the size of grains of rice. Unite with the egg mixture, forming a sweet bun, and cover a stretch tart mold of 18 cm.
3. Fill the cake with the ingredients of the stuffing mixture, garnish with the eggs and sliced tomatoes.

Chili and soy Pudding

4 to 6 servings

Ingredients:

• 1 cup of boiled soybeans and screened
• 1 / 2 chopped onion
• 5 tablespoons of soy bread crumbs and sprinkle additional amount for the mold
• 1 / 2 tablespoon of chopped parsley
• 1 / 2 chopped green pepper
• 3 tablespoons of grated cheese
• salt
• pepper and spices
• 350 cc of milk
• 3 eggs or mayonnaise sauce to accompany golf

Preparation:

1. Mix in a bowl mashed beans with onions, soy bread, parsley, pepper, grated cheese, seasoning, milk and eggs.
2. Add butter and sprinkle ground soy bread in a mold and cover with the mixture.
3. Cook in water bath in oven for 1 1 / 4 hours. Cool, lubricate and serve with the sauce of choice.

Pancakes Tower

4 to 6 servings

Ingredients:

• 1 / 4 cup of soy flour
• 3 / 4 cup of flour
• 1 egg
• 1 cup of milk
• margarine for frying
• 1 cup of petit suisse cheese
• 1 / 2 cup of chopped celery
• 1 / 2 cup of soybeans
• 100 g of ham cut into julienne

Preparation:

1. With flour soybean, wheat, eggs and milk, make a pancake dough. Let stand for 1 / 2 hours. In a skillet with margarine, make between 8 and 10 pancakes and leave to cool.
2. Overlap alternately placing petit suisse cheese seasoning, celery, soybeans and paddle ending with a pancake. Serve chilled decorated with shredded lettuce.

Cream of pumpkin and soybeans

6 servings

Ingredients:

• 50 g of butter
• 30 g of flour
• 30 g of defatted soy flour
• 1  /4 liter of broth made with 1 cube
• 200 g of pumpkin boiled and sifted
• 100g of cooked soy beans
• 50 g of cream cheese

Preparation:

1. Melt in a large saucepan the butter, add flour, wheat and soy and cook, stirring with a beater until lightly browned. Incorporate the boiling broth and pumpkin.
2. Boil for 15 minutes. Add the soybeans and outside the fire, the cream. Serve.

Minestrone

4 to 6 servings

Ingredients:

• 100 g of carrots
• 50 g of leeks
• 50 g of onion
• 100g of cabbage
• 150 g of potatoes
• 1 1/2 l of broth made with 1 cube
• 70 g of beans
• 50 g of cooked noodles or rice
• 50 g of butter

Pesto 

Ingredients:

• 1 clove of garlic
• 1 bunch of chopped parsley and basil
• 3 tablespoons of grated cheese
• necessary amount of oil
• 1 tablespoon of chopped nuts (optional)

Preparation:

1. Cut the vegetables except potatoes into strips or cubes and sauté in a pan with butter container with lid for not brown.
2. Incorporate the boiling broth, diced potatoes, rice or pasta and finish cooking over low heat.
3. Add the soybeans and, before serving, mix the pesto.

Soup of kale and soybeans

Ingredients:

• 1 / 4 kg of soybeans soaked
• 1 ham bone or trowel
• 2 bundles of cooked kale
• 1 chopped onion browned in oil
• salt
• 2 tablespoons of toasted bread crumbs or grated crushed in a mortar

Preparation:

1. Boil the soybeans soaked until tender. Add the ham bone in the middle of cooking, kale and onion.
2. Season, adding, if desired, pinch of pepper and finish cooking until it has evaporated most of water.
3. Incorporate breadcrumbs and simmer a few minutes to thicken the soup.

About the author