2023-10-04 23:30:53
Discover how to prepare textured soy in a few steps and how to use it in different, simple and very nutritious recipes.
Last update: October 4, 2023
If you are looking for healthy options to complement your diet, a good alternative is textured soy, which we will teach you how to prepare. After all, We are talking about a product that could replace animal protein in vegetarian or vegan option diets.
Although it has gained popularity in recent years, its presentation poses problems for some people. The reason is that, as its name indicates, it comes in dehydrated flakes that require treatment prior to cooking. Precisely, we will talk about this later.
What is textured soy?
This is a product made from soy flour. It is also known as soy meat or textured vegetable protein. Its popularity is due to the fact that it does not contain chemical additives or dyes, that is, it is 100% natural.
It is obtained from the extraction of oil from soybeans, which is refined and converted into soybean oil. Those beans that remain, after the process, are dehydrated and become the flour with which the product we are talking about is made. Not without first going through other procedures that They include high temperatures, pressure, texturing and dehydration.
This presentation extends the useful life of the product and favors the preparation of dishes such as hamburgers, meatballs and croquettes, among other similar dishes.
What are the benefits of soy “meat”?
So far, there is ample evidence supporting the nutritional value of soybeans. 100 grams of this product They contain 364 kilocalories, 4 grams of fat (0.6 of them saturated); 30 grams of carbohydrates, 4 grams of fiber, 50 grams of protein and 0.04 grams of salt.
In fact, this set of nutrients, as well as its contribution of minerals and vitamins, are what provide this product with the following benefits:
It has a considerable amount of iron. Helps reduce LDL cholesterol or cholesterol place. Its high isoflavone content helps reduce the risk of bone fractures and problems associated with osteoporosis. It would alleviate the symptoms of menopause and favor a lower rate of cardiovascular problems in women. It is a meat substitute, so it is recommended in vegetarian and vegan diets, as it contains all the essential amino acids. It induces a state of satiety that allows people to control food intake, helping with weight loss. Its high content of phytoestrogens helps improve ovulation processes, increasing the chances of fertility.
How to prepare textured soybeans?
Although it is necessary to pre-treat the textured soybeans, before preparing it, This step is very simple and always necessary:
Place the amount of textured soy you want to prepare. Cover with water or vegetable broth until double the volume of the soy. Leave it hydrating for 15 to 20 minutes. That’s it! You can start preparing it as you wish.
The 3 simplest recipes you can make with soy
If you don’t know how to prepare textured soy after the hydration process, then keep reading because we leave you some very simple and easy recipes to make with this product.
1. Textured soy in boloñesa salsa
If you are a pasta lover, but would like to vary it, a good option is textured soy.
Ingredients
1 onion 1 carrot White wine 1 clove of garlic 1 branch of celery 2 ripe tomatoes Water and olive oil 1/4 cup tomato paste 100 grams of textured soybeans
Preparation
Chop the onion, carrot, celery and garlic into small pieces. With this ready, add a splash of olive oil to a frying pan and sauté the vegetables over low heat. Add the dehydrated textured soybeans and stir to combine the flavors. After a few minutes, add the white wine and let it evaporate. To finish, add the chopped tomato and pasta, stir very well. If the preparation is very dry, add a little water and stir everything. Season with salt and pepper to taste and, after a few minutes of slow cooking, turn off, serve and enjoy.
2. Soy burgers
Prepare the textured soy burgers to eat instantly or to freeze and use throughout the week.
Ingredients
1 onion 2 cloves of garlic 1/2 tablespoon of cumin 1 teaspoon of paprika 2 tablespoons of breadcrumbs 200 grams of textured soybeans 2 small tablespoons of flour
Preparation
Cut the onion into very fine pieces, like the garlic. Place these and the other ingredients in a bowl and mix with your hands. The idea is that you form a compact and very well integrated mass. Shape it with your hands or with the help of a mold. You can sauté them in a little olive oil over low heat or cook them in an air fryer. As we said before, you can freeze the burgers and consume them little by little.
3. Stuffed eggplants
Eggplant is also a vegetable with a high concentration of protein that can be used to make very healthy preparations. Now, let’s combine it with the textured soy.
Ingredients
1 eggplant Olive oil 1/2 glass of water Parmesan cheese 50 grams of quinoa 50 grams of ready-made soybeans 4 tablespoons of tomato paste
Preparation
Open the eggplant in half and make an X cut on each side, without cutting the skin. Add a little oil on top of each side and microwave for 15 minutes. Sauté the hydrated textured soy in a little olive oil for about 10 minutes. Take the eggplant out of the microwave and with the help of a spoon remove the flesh without damaging the skin. Mix this meatiness with the soy, add the tomato paste and water. Season with salt and pepper to taste and let it reduce a little. Add the oregano, mix and serve inside the eggplant. Finally, sprinkle with Parmesan cheese. You can gratin it for a couple of minutes, if you wish.
Now you know how to prepare textured soybeans!
Preparing textured soy is very easy and adding it to recipes is even easier. In fact, it is such a versatile input that it could replace several preparations that you would make with animal meat and you would obtain a delicious result.
There is still more research needed to certify all the benefits attributed to this product. In any case, its inclusion within the framework of a varied and balanced diet, vegetarian or omnivorous, should not represent a problem.
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All cited sources were reviewed in depth by our team to ensure their quality, reliability, validity and validity. The bibliography in this article was considered reliable and of academic or scientific accuracy.
De Luna Jiménez, A., (2006). Nutritional Value of Soy Protein. Research and Science14(36),29-34. article.oa?id=67403606Halton, T.L., Hu, F.B. (2004) “The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.” J Am Coll Nutr. https://pubmed.ncbi.nlm.nih.gov/15466943/Martín Salinas, C., & López-Sobaler, AM (2017). Benefits of soy for women’s health. Hospital Nutrition34(Suppl. 4), 36-40. https://scielo.isciii.es/scielo.php?script=sciNisley N, Klepser T. (1999) “Phytoestrogens for the prevention and treatment of osteoporosis”. Alt Med Alert. https://www.reliasmedia.com/articlesTorres-Torres N., Tovar-Palacio AR (2009). The history of the use of soy in Mexico, its nutritional value and its effect on health. National Institute of Public Health Mexico.
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