Soya Beans Recipe: A Delicious And Nutritious Meal

Cheetahshop

December 26, 2022

Introduction

Soya beans, also known as soybeans, are a type of legume that is highly versatile and nutritious. They are a great source of plant-based protein and are rich in essential amino acids, vitamins, and minerals. Soya beans can be used to make a variety of dishes, from soups and stews to salads and dips. In this article, we will discuss a few delicious and easy-to-make soya beans recipes.

Ingredients

For the first recipe, you will need: - 1 cup of dried soya beans - 4 cups of water - 1 tablespoon of olive oil - 1 onion, chopped - 3 cloves of garlic, minced - 1 red bell pepper, diced - 1 teaspoon of paprika - 1/2 teaspoon of cumin - Salt and pepper to taste For the second recipe, you will need: - 1 cup of cooked soya beans - 1/2 cup of tahini - 1/4 cup of lemon juice - 2 cloves of garlic, minced - 1/4 teaspoon of cumin - Salt and pepper to taste - Water (as needed)

Instructions

Recipe 1: Soya Bean Stew 1. Rinse the dried soya beans and soak them in water overnight. 2. Drain the beans and rinse them again. 3. In a large pot, bring 4 cups of water to a boil. 4. Add the soya beans and simmer for 1 hour or until tender. 5. In a separate pan, heat the olive oil over medium heat. 6. Add the chopped onion and sauté for 5 minutes or until translucent. 7. Add the minced garlic and sauté for another 2 minutes. 8. Add the diced red bell pepper and cook for 5 minutes. 9. Add the paprika, cumin, salt, and pepper, and stir well. 10. Add the cooked soya beans to the pan and stir to combine. 11. Let the stew simmer for another 10-15 minutes. 12. Serve hot with rice or bread. Recipe 2: Soya Bean Dip 1. In a food processor, puree the cooked soya beans until smooth. 2. Add the tahini, lemon juice, minced garlic, cumin, salt, and pepper. 3. Process until well blended. 4. If the mixture is too thick, add a little water until you reach your desired consistency. 5. Taste and adjust seasoning as needed. 6. Serve with pita bread or vegetables.

Nutrition

Soya beans are a great source of protein, fiber, iron, calcium, and vitamin C. One cup of cooked soya beans contains approximately 22 grams of protein, 10 grams of fiber, and 299 calories. They are also low in saturated fat and cholesterol. Soya beans have been shown to have numerous health benefits, including reducing the risk of heart disease, promoting bone health, and reducing the symptoms of menopause.

Conclusion

Soya beans are a versatile and nutritious ingredient that can be used in a variety of dishes. These two recipes are just a few examples of how you can incorporate soya beans into your diet. Whether you're looking for a hearty stew or a tasty dip, soya beans are a great addition to any meal. So give these recipes a try and enjoy the health benefits of this superfood!