Soybean (Glycine max) is a legume that originally grew in East Asia but just like coffee, it is now produced all over the world. Soy is used for soy milk which is vegan milk and it is also used to make your very favourite vegan tofu. In the fermented form, soy is used for soy sauce, tempeh, and bean paste. Fat-free soybean is also used as fodder for cattle. The most popular form of soybeans in India is the soybean chunk made from fat-free soy flour.
Soybean Chunk Nutrients and Health Facts
Soybean chunks are made via extrusion cooking of defatted soy flour. The chunks have a very neutral taste and almost no smell. This is why they can be used in many dishes and also serve as a textured base for mock meat. But is there much use in putting them in any meal? Before looking into any soya bean recipe, let’s find out if it is worth it.
Every 100 grams of soybean chunks have the following nutrients:
1. 345 kcal of calories.
2. 52 g of proteins (almost double the protein content of chicken).
3. 33 g of carbohydrates.
4. Only 0.5 g of fat.
5. 13 g of fibre.
6. 350 mg of calcium (about 35% of your daily calcium goals).
7. 20 mg of iron.
• These nutrition facts indicate that the health benefits of soybean chunks are varied. They have omega-3 fatty acids which regulate heart health by providing HDL cholesterol. Hence, having some soya chunk curry a few times a week is a good idea.
• Soya chunks also have traces of vitamins A and C.
• The lean protein in soybean chunks helps lose body fat for meat-eaters and vegetarians alike.
• In addition to soy milk, soybean chunks provide calcium and iron for those who are lactose intolerant.
• Soya chunks also contain phytoestrogens which can help regulate the menstrual cycle and help keep PCOS in check.
• For the same qualities, soya chunks also help prevent vaginal dryness and hot flashes during menopause.
• Soya chunks increase the bifidobacteria and lactobacilli in the body, enhancing gut health and improving digestion.
• Soy has shown anecdotal anti-inflammatory properties. Oklahoma State University has some real evidence linking osteoarthritis pain relief with soy protein.
• Soya chunks are rich in isoflavones which regulate blood sugar and prevent diabetes. It can also help people with diabetes retain their remaining natural blood glucose processing ability.
• Now that we know that soybeans are so wholesome, let’s look at some soya chunks recipes. But first, a warning. Not everything is good for everybody.
Who Should Not Have Soya Chunks?
Not everything is for everybody. Moreover, excess of anything is bad.
People with weak or unhealthy kidneys should not consume soy products regularly. The high uric acid content in soy can result in kidney stones and inflammation.
People with autoimmune thyroid problems should avoid soy as the goitrogens in soy hinder iodine absorption.
People with soy allergy must stay away from it altogether. Please check vegan or vegetarian food to ensure there is no soy in it.
The lectin in soy might make it difficult to digest for people with IBS or IBD.
Excessive consumption of soy is bad for anybody, especially gestating and lactating people, due to the phytoestrogens.
Trypsin inhibitors in soy can restrict blood oxygenation if consumed in excess.
Anything more than 30 grams of soy chunks per day is unnecessary.
Soya Chunk Recipes for Good Health and Good Taste
Thanks to its neutral flavour, soya chunks can be added to anything. They can be added to noodles, fried rice, and even biryani, and pulaos.
For individual soya chunk gravy preparation, you need help. Here are two soybean chunk recipes that will go well with Indian bread, breakfast bread, or rice.
To prep it, you can soak them in warm, salted water until they become soft and fluffy and toss them in the dish after squeezing the water out. Alternately, you can boil them for 5 minutes in the pressure cooker with some salt. This is a fast procedure however you may most certainly leave them in salted, room temperature water overnight.
Soya Chunks Curry Recipe
This Indian curry is easy to make even for a beginner. The quantities are for two people, so we will take about 60g of soya chunks.
• Saute one big chopped onion in 1 tablespoon olive oil on medium heat.
• Add 1 teaspoon garlic paste and ½ teaspoon garlic paste when the onion is caramelised.
• After the raw garlic smell is gone, add two small or one big chopped tomato paste.
• Cook on low heat until some oil is released.
• Add ½ teaspoon each of cumin powder, garam masala, Kashmiri chilli powder, and coriander powder.
• Add prepped soya chunks and mix.
• Add water and salt for consistency and taste and cook it on high flame for about 5-10 minutes.
The curry is ready to serve. You can garnish with coriander leaves.
Chilli Soya Chunks Recipe
Those who are tired of Indian recipes or prefer something simpler can try this.
• Saute onions on medium until translucent.
• Add bell peppers, garlic paste, and chopped chillies (no ginger).
• Add 1 tablespoon soya sauce and 1 cup of tomato puree (tomato ketchup will do).
• Add prepped soya chunks and mix.
• Turn up the heat to medium and add 150 ml of water.
• Let it boil with a lid on and add salt to taste.
• Turn down the heat when the gravy thickens and cook until the desired consistency is reached.
• Serve it with bread, roti, or parathas. This dish is difficult to reheat without a microwave oven because it does not have much gravy. So, make just as much as you will eat for one meal. It is quick to make anyway.
Soya chunks gravy recipe is easy and tasty. Beginners in the culinary world can try these recipes to gain confidence because they will come out delicious. Enjoy easy-to-cook and tasty soybean chunk recipes every day if you don’t have any health issues to worry about. If you do have a problem, you can still enjoy the occasional goodness of soybean chunks as long as you are not allergic.