Soya Dal Recipes

Soya, from the pea family, contains a lot of protein and minerals. It is the common legume in Asia. It is an excellent protein source and can be used in place of meat. Soybeans are high-protein plant food that may be prepared and eaten in various ways. People can eat them, drink them, and take supplements.

Several chemicals in soybeans and similar foods like tofu, temps, and soya milk have been shown in studies to help lower cholesterol, reduce the risk of heart disease and cancer, and lessen some discomforts of menopause.

A 2016 study of 548 women and 295 men who consumed soy foods integrated into their vegetarian diet found that people with a higher soy consumption level were more likely to have high amounts of stimulating thyroid hormone (TSH).

Table Of Contents

1. Soybean Dal And Its Importance In Diet

2. Types Of Soybean 

3. Soybean: Nutrition Profile

4. Soybean Dal Recipes

5.  Dietitian’s Recommendations

6. The Final Say

Soybean Dal And Its Importance In Diet 

The soybean is among the richest yet cheapest protein sources. It is a staple food in many people's diets. The seed is 17% oil and 63% meal, with 50% protein. Because they do not contain carbohydrates, soybeans are an excellent protein source for people with diabetes.

Soy is a high-quality protein, and eating one or two servings of soy products daily can be good for our health.

Soybeans and soy meals may lower the risk of various health problems, including cardiovascular disease, stroke, coronary heart disease (CHD), several malignancies, and bone health.

Types Of Soybeans

The multiple colours of soybeans include:

• Green Soybean

Young green soybeans are also referred to as edamame. You can steam these and consume them directly from the pod as an appetiser. Edamame that has been shelled can also be found in soups, stir-fries, and salads.

• Yellow Soybeans 

Tempeh, tofu, soy milk and tamari are all frequently made from yellow soybeans. This is because they contribute to the creation of soy flour used in baking.

• Black Soybeans

In the traditional recipes of several Asian food traditions, black soybeans are boiled or fermented.

Soybean: Nutrition Profile

Soy is a high-quality protein. It is one of the only known plant foods to contain all the necessary amino acids, just like those present in meat (the other being amaranth seed and, to a smaller extent, quinoa).

The soybean is:

• High in fibre
• High in protein
• Low in saturated fats
• Cholesterol free
• Lactose-free
• A good source of omega-3 fatty acids
• A source of antioxidants
• High in phytoestrogens

100g of cooked, unsalted green soybeans, according to the United States Department of Agriculture (USDA), contains

• 141kcal of calories
• 12.35g of protein
• 6.4g of fat
• 11.05g of carbohydrates
• 4.2g of fibre

Soybean Dal Recipes

1. Soybean Curry

All kinds of curries are the ultimate comfort food for us Indians. The spices in the curry add loads of flavour to your soybean dish, and this is the quickest and easiest recipe to go about it!

Ingredients

• Soybean - 250g
• Onion- 1 chopped  
• Green chilly - 3 chillies
• Turmeric powder - ¼ tbsp
• Salt - 1 tsp

Preparation Method

1. Add chopped onions to hot oil and fry till tender.

2. Add turmeric powder and tomatoes and fry for 2 minutes.

3. Fry soya bean, add salt, and sliced green chillies and fry for 3-5 minutes.

4. To make a thick curry, add a little water.

5. Cook for 5-7 minutes, and serve with rice.

2. Soya Idli

A twist on your favourite classic South Indian dish, soybean idli is a healthy and delicious way to get those rich nutrients in! Combined with urad, chana dal and idli rice, your batter will come together perfectly.

Ingredients

• Soyabean - 1 cup
• White Urad dal - 1 cup
• Fenugreek seeds - 1 tsp
• Idli rice - 1 cup
• Chana dal - 1 tsp
• Salt - To taste

Preparation Method

1. Soak rice, dal and soybean in bowls separately.

2. Add chana dal and methi seeds together in a bowl of urad dal. Soak the rice for at least 5-6 hours.

3. Grind all ingredients together after soaking to make a thick paste. Add some water and grind again.

4. Add salt and stir. Cover the bowl and ferment the batter overnight or for 6 hours.

5. Prepare the idli mould by greasing it with oil. Mix the ingredients together gently and lightly. Transfer portions of the batter into the idli moulds that have been greased.

6. Use an idli steamer, pressure cooker, electric cooker, or instant pot to steam the idli. Add water, and heat it until it begins to boil lightly. Place the idli mould inside the steamer or pressure cooker. Steam for 12 to 15 minutes.

7. To determine whether idli is done, carefully insert a bamboo skewer or a knife. Repeat the process if it does not come out clean after being kept for the recommended amount of time.

8. Idlis can be served warm or hot with sambar and coconut chutney.

3. Snackable Roasted Soybeans

If you feel munchy and just need something to snack on, instead of going for unhealthy options like a bag of chips or biscuits, these roasted soybeans are the perfect replacement to keep your cravings at bay while catering to your nutritional needs.

Ingredients

• Frozen shelled edamame (green soybean) - 1 pound bag (about 4 cups)
• Olive oil - 2 tsp
• Salt - ½ tsp
• Black pepper - ¼ tsp

Preparation Method

1. For at least an hour, let the shelled edamame thaw. Then, blot dry after laying onto a dry clean dish towel.

2. Preheat the oven to 350F.

3. Arrange the edamame on the baking sheet. Use 2 teaspoons olive oil to drizzle and sprinkle salt and pepper.

4. Stir every 10 minutes while baking for 30 minutes until crispy.

Note- Nutrition Highlights (per serving): 209 calories/10g fat/15g carbs/17g protein

4. High-Protein Dal Chat

While we all love having bhel puri and papdi chaat, it might not be the healthiest option. This high-protein dal chat has all the flavours you would expect. Adjust the spice and sweetness to your liking, and you are set!

Ingredients

For boiling:

• Water - 4-5 cups
• Green chillies - 2
• Ginger, sliced - ¼ inch
• Salt to taste
• Sugar - 1 tsp
• Degi red chilli powder - ½ tsp
• A pinch of asafoetida
• Black chickpeas (soaked overnight) - 1 cup
• Peanuts (with skin, soaked overnight) - ⅓ cup
• Soya bean (soaked overnight) - ½ cup

For Chana Chaat

• Ginger, chopped - 1 inch
• Green chillies (less spicy, finely chopped) - 2-4
• Coriander leaves, finely chopped - 1 ½ tbsp 
• Onion, chopped - 1 medium size
• Raw mango chopped - ¼ cup
• Tomatoes, chopped - 2 small
• The mixture of boiled soya bean, peanuts and chickpeas
• Pomegranate pearls - 2 tbsp 
• Lemon juice - 1 tsp 
• Prepared Chaat Masala - 2 ½ tsp 
• Prepared tadka

Preparation Method

For Boiling

1. Add water, ginger and green chillies in a sauce pot with sugar and salt to taste.

2. Add degi red chilli powder, asafoetida, black chickpeas, peanuts and soybean.

3. Boil on a medium flame for 15-20 minutes.

4. Keep aside for further use after straining in a bowl.

For Chana Chaat

Take a large bowl and add green chillies, ginger, onions, coriander leaves and raw mango.

1. Add lime juice, pomegranate pearls, tomato and the boiled mixture. 

2. Add the chaat masala and mix well.

3. Add the tadka. Transfer into a serving bowl and garnish with sev or pomegranate pearls.

4. Add coriander and serve.

5.  Soya Bean Salad

Salads are undoubtedly one of the best ways to get those vegetables and nutrients in, and soybean adds to this healthy mix. In addition, it is a quick and easy-to-prepare meal option for any meal of the day.

Ingredients

• Dried soybeans - 1 cup
• Onion, tomato, capsicum, cabbage and coriander leaves - 1-2 Finely chopped 
• Carrot - 1-2 shredded
• Lime juice - 1 lime 
• Salt to taste

Note: alter the number of ingredients according to personal preferences

Preparation Method

1. Soybeans should be soaked for four hours before being pressure cooked for two whistles with a bit of salt.

2. Open the lid after it has cooled. Drain the beans and place them in a basin.

3. Add 1 lime worth of juice and the chilli flakes to this.

4. Mix well, then plate.

6. Veg Soya Keema 

This is a flavourful vegetarian dish with a texture you will love. With the goodness of soybean, curd, spices and vegetables, this dish is packed with nutrients while being delicious.

Ingredients

• Oil - 2 tbsp 
• Ghee - 4 tbsp 
• Soya mince, soaked - 1 ½ cup
• Salt to taste
• Masoor dal, soaked - ¾ cup 
• Cauliflower - ½ cup

For first curd paste

• Curd - ½ cup 
• Red chilli powder - 1 tsp 
• Turmeric - ½ tsp 
• Coriander powder - 1 tsp 
• Garam masala - ½ tsp 

For the second curd paste

• Curd - ¼ cup 
• Salt to taste
• Red chilli powder - ½ tsp 
• Coriander powder- ½ tsp 

For Tempering

• Ghee - 2 tbsp
• Cumin seeds - ½ tsp 
• Asafoetida - ¼ tsp 
• Red chilli powder - ½ tsp 
• Coriander powder - 1 tsp
• Garam masala - ¼ tsp 
• Clove - 2-3
• Cardamom - 1-2 
• Cinnamon stick - 1-inch 
• Water - ⅓ cup 
• Fresh tomato puree - ½ cup 
• Green chilli, chopped - 2-3 

Preparation Method

1. Soak soya in water with ¼ tsp of salt for at least 20 minutes.

2. In a kadhai, heat ghee, add soya mince and saute for 3-4 minutes.3. Add turmeric, coriander, and chilli powder along with garam masala in curd, mix well and add the mixture to the keema and cook well.

4. Then add soaked masoor dal and cook for 4-5 minutes.

5. Then add minced cauliflower and ghee and saute.

6. Again, add red chilli powder, coriander powder and salt to the curd and mix.

7. Then add the mixture to the keema, and cook, remove, and keep aside.

8. For tempering: Heat ghee, cumin seeds, and asafoetida (Hing) in a pan.

9. Add red chilli powder, coriander powder, garam masala, clove cinnamon, cardamom and little water.

10. Then add fresh tomato puree and green chilli and cook till the oil comes on top.

11. Add the prepared keema mixture to the tempering and cook for 3-4 minutes.

 12. Garnish with fresh coriander leaves and serve hot with pav.

Dietitian’s Recommendation

Soybeans are loaded with nutrients and are renowned for having the ideal protein-to-fibre ratio. Soya bean consumption boosts metabolism, reduces cancer risk, improves gastrointestinal and heart health, controls blood sugar levels, and lessens menopausal symptoms. It is an excellent source of fibre, low in fat, cholesterol-free, and easy to digest. Rich in essential elements and minerals, including calcium, iron, magnesium, protein and selenium. There is a lot of potential in soy isoflavone supplementation for managing obesity.

The Final Say

Native to East Asia, the soybean or soya bean (Glycine max) is a legume widely cultivated for its edible bean. Whole soy foods used in moderation as part of a balanced diet may have positive health effects. Soybeans and soy-based meals may improve bone health and lower the risk of several illnesses, such as heart disease, stroke, coronary heart disease (CHD), malignancies, and cardiovascular disease. In addition, one or two daily servings of soy products can be good for our health because soy is a high-quality protein.

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