10 Best Soya Recipes

Many speculations surround soya beans, but there is no denying the fact that in a vegetarian world, it holds the pride of place. Considered to be the perfect substitute to meat, soya is power packed with proteins and other essential nutrients. You can buy the beans from the markets or get your hands on soya nuggets to make a range of delectable dishes. It is easy to cook and has the unique characteristic of soaking in myriad flavours while cooking. As such, it is a good ingredient that can be used across cuisines.

What Makes it So Super

1. Low Fat: Soya is low in fat with zero cholesterol and is an excellent source of fibre which makes it easy to digest.

2. Omega-3 Fatty Acids: It contains essential omega-3 fats which assist in maintaining a healthy heart. Omega-3 fatty acids are also vital in slowing down ageing, combating risks of cancer, dementia, Alzheimer's and diabetes.

3. Minerals: It provides our bodies with all the essential elements and minerals including calcium, iron, magnesium, protein and selenium.

4. Ailments: Soya is rich in isoflavones which aid in reducing risk of various cancers, heart disease and osteoporosis.

5. Protein: Soybean is the only vegetarian food that is a complete protein which means that it contains all eight essential amino acids.


Cooking with Soya

Despite these wondrous health benefits, soya is hardly seen on the everyday plate. We bring you our 10 best recipes, that'll make you fall in love with soya. What's great is that it can be moulded into any texture, so go ahead and push your culinary boundaries.

1. Thai Soyabean in Cabbage Cups
Recipe by Divya Burman

Fresh cabbage cups hold a fragrant filling of soya, Oriental flavours and bean sprouts.
 

 

2. Zucchini Stuffed with Soya
Recipe by Seema Chandra

The freshness of zucchini topped with sauteed soya and baked lovely. A snack for a perfect evening!
 

3. Soya Kebabs
Recipe by Niru Gupta

This recipe replaces meat with the meaty texture of soy granules that will not disappoint your taste buds.

4. Soya Seekh
Recipe by Chef Crystal Mendonca, Peninsula Grand Hotel

The quintessential seekh kebabs, now soy-defined without hijacking the flavours! Who would have thought?

 

5. Soya Haleem
Recipe by Vicky Ratnani

A traditional staple during Ramzaan, haleem gets a vegetarian makeover. This one is made with soy granules, cracked wheat and a host of spices.
 

6. Oat and Soya Pancakes
Recipe by Gouri Patwardhan

Here is a healthy way to kick start your day. Pancakes packed with the goodness of oatmeal and soya flour.
  

7. Soya Florentine
Recipe by Dr Kavitha Reddy

Get the best of both worlds. Layers of the goodness of soya and spinach coupled with the oomph of cheese.
 

8. Soyognese - Soy Bolognese
Recipe by Vicky Ratnani

The meaty Bolognese sauce is a favourite for many non-vegetarians. But, guess what? This vegetarian version is as good!
  

9. Soya Pouch
Recipe by Dr Kavitha Reddy

A snack you just can't resist picking up! Dainty little pouches made with wheat flour and semolina, stuffed with a spiced soya mixture and fried delicately.
  

10. Soya Stir Fry
Recipe by Sherin Deepu

When it comes to healthy food, stir fries are always at the top of the list. They are light and help you keep a tap on the amount of fat used. A simple and speedy recipe.