The soy story

Rich in proteins. Photo: K.K. Mustafah  


There are many novel ways of introducing soy bean into your diet. Here are some easy-to-make dishes

Soybeans are a nutritious addition to any meal. They may be eaten tender or in the dried form. Soy is a great source of protein and provides the added benefits of iron and calcium. Eating soybean may reduce the risk of health problems such as diabetes, heart disease, bone health problems, high blood pressure and cancer. Soya nuggets, also known as soya chunks, are made using soy flour dried in the sun.

Here are some recipes with soybean chunks which are not only tasty but also easy to prepare:

Soybean Biriyani


Good quality basmati rice: 1 cup

Cooked soybean chunks: 1 cup

Onion, finely chopped: 1

Ginger garlic paste: 1 teaspoon

Chopped mint leaves: A handful

Chopped coriander leaves: half cup

Red chilli powder: 2 tsp

Coriander powder: 2 tsp

Biriyani masala powder: 1 tsp

Curd: 2 tbsp

Cinnamon stick: half-inch piece

Cloves: 4

Cardamom: 2 big pieces

Bay leaves: 2

Ghee: 2 tbsp

Salt: To taste


Wash and soak the rice in water for half an hour. Take cooked soybean chunks in a separate bowl and mix half a teaspoon of turmeric, chilli powder and salt. Cover the bowl and set aside for 15-20 minutes. Heat ghee and put in whole spices, then put ginger garlic paste, and onion, and then fry till they are tender. Put in mint leaves and cover lightly for 1 minute till it is properly done. Add curd, chilli powder, turmeric, coriander powder, biriyani masala, and salt and then cook for 2-3 minutes. Then put in rice, along with the water in which it was soaked and the coriander leaves. Bring it to boil, then reduce heat, add soybean chunks, cover the dish and cook till rice is almost tender and dry. Remove from fire, garnish with grapes and pineapple and serve with raitha.

Soybean Tikki


Cooked soybean granules: half cup

Carrots: 100 gm

Grated coconut: 1 tbsp

Green chillies, minced: 2

Coarsely pounded groundnuts: 25 gm

Sliced coriander leaves: half a bunch

Minced ginger: 1-inch piece

Gram flour: 100 gm

Turmeric powder: 1 tsp

Cooking soda: quarter tsp

Garam masala: half tsp

Chilli powder: half teaspoon

Salt: To taste


Grate the carrot and mix into gram flour along with the rest of the ingredients. Sprinkle a little water to form a stiff batter. Heat oil and mix in. Form into round tikkis and deep fry till crisp and golden. Serve hot with chutney.

Soybean and Mixed Vegetable


Green peas: 700 gm

Cauliflower: 200 gm

Fresh beans: 200 gm

Cooked soybean chunks: 100 gm

Onion, chopped: 1

Tomatoes, finely chopped: 2

Fresh curd: half cup

Green chillies: 4

Cumin seeds: 2 tsp

Ginger, chopped: 1-inch piece

Garlic, minced: 3 cloves

Turmeric powder: half teaspoon

Chilli powder: half teaspoon

Coriander powder: half teaspoon

Garam masala: half teaspoon

Sugar: A pinch

Chopped coriander leaves: A handful

Oil: For cooking

Salt: To taste


Slice the vegetables into small pieces. Take onion, green chillies, coriander, cumin seeds, turmeric powder, chilli powder, ginger, and garlic and then grind all into a fine paste. Then heat oil and fry the paste till it turns light brown. Add a pinch of sugar and salt. Add vegetables, soybean chunks, well-beaten curd and half a cup of water. Cook till tender and mix in garam masala. Garnish it with chopped coriander leaves and serve hot.

Soybean and Paneer


Paneer, diced into small cubes: 250 gm

Cooked soybean chunks: half a cup

Khoya: 100 gm

Tomatoes, chopped: 3

Onions, chopped: 2

Garlic, chopped: 5 cloves

Green chillies, chopped: 3

Fresh curd: half a cup

Ginger, chopped: 1-inch piece

Turmeric powder: 1 tsp

Chilli powder: 1 tsp

Coriander powder: half tsp

Garam masala: half tsp

Coriander leaves: A handful

Oil: For cooking

Salt: To taste


Deep-fry paneer till brown. In a separate bowl, keep soya chunks and mix in a pinch of turmeric powder, chilli powder, salt and quarter teaspoon of curd. Cover the bowl and set aside for 15 minutes. Roast khoya for five minutes. Then heat the oil and fry onion, garlic, ginger and green chillies for 3 minutes. Add chilli, coriander, turmeric powder and cook for 3 minutes. Add tomatoes and beaten curd. Cook for a few minutes and then add paneer, soya chunks, khoya and salt. Cook for another 3-4 minutes, add garam masala, sprinkle fresh coriander leaves, cover and cook for 5 minutes. Serve hot.

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Printable version | Mar 23, 2017 2:47:31 PM |