Protein powerhouse

Food fix

As an essential component of muscles, tissues, blood and cells, protein is a vital nutrient to all living beings and soya bean is the richest plant source of protein.

The level of sulphur amino acids in soya beans is higher compared to all other plant proteins, making it equivalent to animal protein in terms of quality. For instance, 100 gm soya contains about 43.2 gm protein, which is nearly double the protein present in other pulses.

Soya beans are high in fat too, but they are unsaturated and beneficial. Rich in vitamins, minerals and fibre, the health benefits are mainly derived from the quality of soya proteins and from the isoflavones — genistein and daidzein, which have an
antioxidant effect. Here are some easy recipes to help you make the most of its goodness:

White peas soya masala

Ingredients: 1 cup soaked white peas, 1 cup soaked and drained soya chunks, 2 chopped tomatoes, 1 chopped onion, 1/2 tsp turmeric powder, 1/2 tsp cumin seeds, 1 tsp ginger-garlic paste, 1 tsp coriander powder, 1 tsp cumin powder, 1 tsp red chilli powder, 1 tsp garam masala, 1 tsp kasuri methi, 2 tsp oil, salt to taste.

Method: Pressure cook soya nuggets and white peas with turmeric and salt using one cup of water. Cook it for three whistles. Heat oil in a kadai, add cumin seeds, ginger-garlic paste and onion. Fry for a while. Add tomatoes and all powders, kasuri methi and 1/2 cup of water. Cook till oil separates. Now add drained peas and soya chunks. Cook on a low flame for another five minutes. Serve hot garnished with coriander leaves.

Soya paratha

Ingredients (for filling): 2 cups steamed soya granules, 1 finely chopped onion, 1 tbsp red chilli powder, 1/2 tbsp finely chopped green chillies, 1/2 tsp chaat masala, 1/2 cup chopped coriander leaves, 1 tbsp ginger-garlic paste, salt to taste.

For the dough: 2 cups wheat flour, 1/2 tsp kalonji, 1/2 tsp ajwain, 2 tsp oil/ghee, salt to taste.

Method: Make the dough using water. Mix all the ingredients & keep aside. Prepare the parathas using oil or ghee. Serve hot with papad, curd & pickle.

Soya salad

Ingredients: 1 cup soaked and boiled soya beans, 1 cup moong dal sprouts, 1 cup steamed soya granules, 1 cup boiled American corn, 1/2 cup finely chopped onion, 1/2 cup finely chopped cucumber, 1/2 cup finely chopped or grated carrot, 1/2 cup finely chopped capsicum.

For dressing: 1 tsp chaat masala, 1 tsp chopped green chillies,1 tsp crushed black pepper corn, few coriander leaves, 1 tbsp olive oil, 1 tbsp chopped mint leaves, lemon juice or tomato ketchup.

Method: Mix all the ingredients and the dressing. Serve immediately. You can make it even more healthy by using popcorns or puffed rice.

Soya banana delight

Ingredients: 2 cups soya milk, 1 mashed banana, 1 tbsp honey or sugar, 1 scoop vanilla ice-cream, 1/4 tsp cinnamon powder, 1/2 tsp lemon zest.

Method: Combine all the ingredients in a mixer jar. Blend it and enjoy.