Soy is nowadays a popular food. Since a few years ago it began to be considered a good substitute for meat thanks to its contribution of vegetable protein. However, its high consumption is also due to the fact that it is a legume that contains many nutrients and health benefits.
This article shows quick and simple recipes with soy. Including it in the diet in a frequent way is not difficult, and it can also be consumed through one of its derivatives: tofu, soy milk, miso, tamari, etc.
5 recipes with a quick and simple soy
Soy is a legume that stands out for its nutritional profile. But not only for providing vegetable protein, but also contains a high content of isoflavones and antioxidants. It also provides hydration to the skin, hair, and scalp and has a high fiber content.
The recipes with soy are quick and simple that are presented below are a way to introduce this food. Sometimes it allows to substitute the consumption of meat and is that this is an option applicable to any traditional recipe with meat.
1. Soy meatballs
Soy meatballs are a good way to consume this legume. This recipe with soy is simple, fast and vegetarian because it does not include any ingredient of animal origin. It is also very easy to make and is low in calories.
You need 150 g of hydrated soy, 2 slices of white bread, 1 tablespoon of soy milk, 1 onion, 1 clove of garlic, 2 carrots, ½ pepper, 50 g of peas, 50 g of broccoli, 2 tomatoes, black pepper ground, flour, parsley, salt, and oil.
Once the vegetables are washed and peeled, it is necessary to fry the garlic, onion, carrot, pepper, peas, broccoli and tomatoes in a pan. Then add vegetable broth and let it cook over low heat.
On the other hand, in another container, the bread is crumbled and left to moisten with soy milk. Then add the hydrated soy, garlic, parsley, and salt, and mix to form a dough.
Then work the dough in portions and make balls to prepare the albòndigas. Then they are passed in flour and then fried in oil. Once they are golden they can be removed, drain and add to the broth.
2. Soy ceviche
Soy ceviche is a dish with a lot of flavors. This recipe for people less used to eating recipes with soy. It’s quick and simple, it does not require much preparation time, and it’s a delight.
You need 250 grams of textured soy, 2 peeled cucumbers, 500 grams of tomato, ½ onion, 10 sprigs of coriander and 2 avocados (all finely chopped), 500 grams of lemon juice, dried oregano, salt and crackers.
To start, you have to place the soybeans in a pot with water until it covers and heat until it starts to boil for 3 minutes. Then it is drained and rinsed.
Once it is completely cold, mix it with cucumbers, tomato, onion and cilantro in a bowl. Then add the lemon juice and let it rest for about 20 minutes.
Finally, it is served on crackers or toast and garnished with avocado cubes. It is a fresh dish for summer and surely its flavor convinces anyone.
3. Zucchini stuffed with soy
The zucchini stuffed with soy are light and very delicious. This dish is another vegetarian option, light and very nutritious, and it is also a recipe with soy that is very quick and easy to prepare. It is a good alternative to serve at the time of dinner.
It requires 1 ½ cup of hydrated soy, 4 pieces of medium squash, a ½ cup of chopped tomato in cubes, a ½ cup of grated Manchego cheese, 125 grams of chopped onion and one clove of garlic.
The first thing to do is to cook the zucchini and cut them in half. Do not forget to remove the seeds. In a pan, then sauté the onion and garlic.
When they are lightly browned, add soy and tomato. Cook everything for 5 minutes and season with salt and pepper.
After this, you only have to fill the zucchini with the soybean, spread the Manchego cheese and bake a bit to melt the cheese. It can be served with pasta or white rice.
4. Soy burger
A soy burger is a great option for a quick meal. This recipe with soy is very simple and quick to prepare, although to flavor the hamburger it is recommended that soy be hydrated with vegetable broth.
To prepare these soy burgers, 100 grams of textured soybeans, 80 grams of bread crumbs, 1 egg, 1 carrot, spices to taste, olive oil, vegetable broth and 4 pieces of bread for hamburger are needed.
Start by boiling the vegetable stock and then add the textured soy to hydrate it. Then the carrot is grated and covered with olive oil to soften it.
In a bowl add the soy, carrot, bread crumbs, eggs and spices of your choice, and mix until you get a paste. It will be enough to go separating the mixture and form little balls and then flatten them and make the hamburgers.
Then they are bathed in preheated oil and left to brown over low heat, turning on both sides. To finish you have to prepare the hamburger with bread and serve.
5. Soy milk
Soy milk is not a recipe as such, but it is another way to consume this legume. It is also a very good alternative for those who are lactose intolerant. With this soy milk, you can make a thousand preparations, such as fruit smoothies or desserts replacing cow’s milk.
You need 500 grams of soy to prepare a liter of soy milk. Therefore, it is recommended to use 1 liter of water, 2 tablespoons of sugar and 1 slice of cinnamon. With these few ingredients, you can prepare your own soy milk that lasts about 2 weeks in the fridge.
The first thing to do is heat only ½ liter of water. When it starts to boil, add the soybeans and remove from the heat. Then you have to let it rest for about 15 minutes.
After this, you have to change the water and leave the soya in the fridge for a whole night. The next morning the water is glued and the soybeans are liquefied.
It is necessary to put a cloth on a strainer to empty the milk and squeeze the cloth to get all the milk. Then boil again in 1 liter of water and add a little cinnamon. You’re ready to let it cool and store it in the fridge.