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Ingredients:
Pizza base -2medium sized/ 200gms each
For Spread:
Tomato -2medium sized/ 100gms
Garlic cloves -4
Pepper
Oil -1tsp
For topping:
Soy chunks -50gms
Capsicum -2medium sized/ 150gms
Tomato -3medium sized/ 150gms
Onion -2medium sized/ 100gms
Ginger garlic paste -1tsp
Soy sauce -2tsp
Sweet thai chilli sauce -1tsp
Maida -2tsp/ 30gms
Corn flour -1tsp/ 15gms
Pepper -1tsp
Vinegar -1tsp
Salt -1tsp/ to taste
Oil -1tsp[for sauteing]for deep frying
Method:
For Spread:
- Blanch the tomatoes, peel and blend
- Heat the oil, fry garlic paste and add the tomato pulp and seasoning.
- Cook till it becomes a thick paste
For Topping:
- Soak soy chunks in water for 10 mins
- Dice capsicum, onion and tomatoes
- Prepare a batter for the chunks by mixing maida, cornflour with salt, pepper and soy sauce
- Dip chunks in this batter and deep fry in oil and keep them aside[one can skip this step to make very low calorie chunks]
- Take a pan put some oil, add ginger garlic paste, onion and saute them
- Add chillies and tomatoes, cook for 1 minute
- Add the chunks to it with soy sauce, chilli sauce, pepper, vinegar, salt and ajinomoto, cook for a min
- Spread the paste over the pizza base and top with the above topping
- Bake in a very hot oven for 10 mins till crisp and evenly brown
- Serve hot with tomato ketchup
Ingrediends:
Soy chunks -100gms
Refined flour - 60gms
Corn flour - 30gms
Refined flour - 60gms
Salt -To taste
White pepper powder -To taste
Garlic chopped - 10gms
Green chillies chopped - 10gms
Soy sauce - 10gms
Ajinomoto - 5gms
Soy refined oil / oil - for frying
Method:
- Soak soy chunks in water for 15 mins
- Squeeze out excess water, cool nicely
- Coat soy chunks with refined flour and corn flour
- Adjust salt and white pepper powder
- Deep fry in moderate hot oil until lightly browned. Remove and keep aside
- Now heat oil in a bowl, add garlic and green chillies, stir for few moments
- Then add soy sauce, cook again for a minute
- Add water and boil. Dissolve corn flour in a little water and add this to bowl to make it thick
- Add deep fried soy chunks and boil
- Serve hot
Ingredients:
Soy granules -100gms
Potato[medium size] - 3nos
Bread crumbs -115gms
Coriander seeds - 5gms
Ginger paste - 10gms
Garlic paste - 10gms
Green chillies - 4nos
Red chilli powder - 5gms
Coriander powder - 20gms
Turmeric powder - 5gms
Green coriander leaves - 30gms
Oil/soy refined oil - 10ml
Oil/soy refined oil -for deep frying
Salt -To taste
Method:
- Soak soy granules in water for 15 mins
- Squeeze to remove excess water
- Boil potato in salted water, peel and then mash
- Wash and chop green chillies
- clean wash and chop green coriander leaves
- Heat oil, add coriander seeds
- When it crackles , add ginger paste,, galic paste, green chillies and stir for a moment
- While stirring continuously add red chilli powder, coriander powder, turmeric powder
- Then add soy granules, cook till granules are cooked and dry
- Add potato, adjust salt and continue cooking till masala completely dries up
- Remove and cool it
- Now mix well with bread crumbs
- Divide into small equal portions, give each portion a cutlet shape
- Deep fry in moderate hot oil until crisp
- Serve hot
PULAO
Basmati rice - 350gms
Soy nuggets - 150gms
Onin - 115gms
Shelled green peas - 60gms
Coriander powder - 15gms
Ginger Paste - 10gms
Red chilli powder - 10gms
Garam masala - 10gms
Cumin seed - 5gms
Turmeric powder - 5gms
Salt - To taste
Water -4cups [double the quantity of rice]
oil/soy refined oil - 30ml
Method:
- Wash rice and soak for an hour
- Drain the water just before cooking
- Soak the nuggets in warm water till they soften
- Chop onions and ginger to thin slices
- Heat oil or soy refined oil in a thick bottomed pan
- Add cumin seeds, ginger, and onions, allowing enough time for individual ingredients to turn brown
- Saute onions till they turn pink
- Mix in rice and fry for 2-3 mins
- Add salt and the remaining spices, except garam masala
- Add nuggets and peas, fry for 2 mins
- Add water and boil
- Lower heat and stir the pulao and cover.
- It will take 10 to 15 mins to cook
- Add garam masala
- Serve hot with seasoned curd
Ingredients:
Milk/ Soya milk -500ml
Strawberries -200gms
Strawberry essence -few drops
Sugar -5 tsp/to taste
Soy flakes -20gms
Ice cubes -few
Method:
- Make strawberry puree in a churner
- Add strawberry puree and sugar to milk
- Blend the mixturewell in a blender till light, forthing and smooth
- Add soy flakes and few ice cubes
- Sprinkle few soy flakes on the top
- Decorate with pieces of strawberry on rim of the glass
Ingredients:
Soy flakes -25gms
Almonds -12 pieces
Peppercorn -3-4
Khus khus -1tsp
Muskmelon seeds -1/2 tsp
Saunf -1/2tsp
Cardamom -5pieces
Rose water -2tsp
Water -300 ml
Milk -125ml
Sugar -125gms
Rose petals -for garnishing
Method:
- Soak the almonds, peppercorn, khus khus, musk melon seeds and saunf in warm water for 2hrs
- Soak soy flakes for 5mins
- Peel the almonds and drain out the water
- Mix all the ingredients except water and grind to a fine paste using the remaining milk
- Add water, stirr well and refrigerate it for 1 hr
- Garnish it with soy flakes and rose petals
- Serve Chill
SOY SAFFRON KHEER
Ingredients:
Soy flakes -50 gms
Milk -2.5 lts
Sugar -3 tsp/50gms
Cardamom - 2 pieces
Pista - 1 tsp. finely chopped
Saffon -few strands soaked in 1tsp of milk
Method:
- Soak Soy flakes in water for 5-10 mins
- Heat milk in heavy bottom pan
- Add soy flakes and cardamom to it
- Let it simmer on slow fire till the milk reduces to half
- Add saffron and sugar and stirr
- Serve hot or chill it in refrigirator andserve cold
DESSERT
Ingredients:
Gram flour - 200gms
Soy four - 150gms
Vanaspati/Butter - 100gms
Sugar - 60gms
Small Cardamom - 10gms
Pistachio - 10gms finely chopped
Method:
- Grind Sugar and cardamom seperately
- In a heavy bottomed pan, melt vanaspati/butter gradually on low fire
- Add the flours and keep stirring till it turns light brown
- Remove from fire and allow to cool
- Mix powdered sugar and cardamom as well as pista
- Take 1/3 cup in this mixture, press between your palms until it becomes a firm ball.
SOY HALWA
Ingredients:
Soy granules - 350gms
Sugar - 160gms
Ghee -120gms
Cashewnuts - 25gms
Raisins -20gms
cardamom -5gms [[powdered]
Saffron - a few strands soaked in warm milk
Water -400-450ml
Method:
- Grate soy granules into a semolina-like powder[Sooji or rava powder].
- Heat 5ml ghee in a shallow pan and roast the powdered granules till light golden brown
- In a seperate pan make a thin sugar syrup using sugar and water
- Pour this into the roasted granules stirring continuously till they mix well
- Add ghee little by litle along with cashew nuts, raisins and powdered cardamom
- Cook till the ghee starts seperating from the halwa
- Add saffron just before removing from fire
- Serve warm
Soybean Nutrition:
Nutritional and Health Benefits of Soybeans
Soybeans contain all three of the macro-nutrients required for good nutrition: complete protein, carbohydrate and fat, as well as vitamins and minerals, including calcium, folic acid and iron.
Soybeans are the only common plant food that contain complete protein. Soybean protein provides all the essential amino acids in the amounts needed for human health. The amino acid profile of soy protein is nearly equivalent in quality to meat, milk and egg protein.
*Always check the nutrition facts label of the product you purchase. Soymilk and tofu, for example, can vary widely in nutrient content depending on the type and brand.
Nutritional Analysis:
• Soybean Oil
• Soy Protein
• Soy Protein Products
• Soy Fiber
• Whole Soybean Foods
• Traditional Asian Soy Products
Soybean Oil - Nutritional Analysis
Soybean oil is 61% polyunsaturated fat and 24% monounsaturated fat which is comparable to the total unsaturated fat content of other vegetable oils (~ 85%). Like other vegetable oils, soybean oil contains no cholesterol.
• Polyunsaturated vs Saturated Fats
Excessive intake of any fat is undesirable. Nutrition experts recommend limiting total fat consumption to 30% or less of the total daily calories and limiting saturated fats to 10% or less. Saturated fatty acids raise blood cholesterol which can thicken arterial walls and increase the risk of heart disease.
In both clinical trials and population studies, polyunsaturated fats in the diet have been shown to actively lower serum cholesterol levels (Hegstad et al., 1992).
Other research collected over many years from around the world has shown that populations with diets low in saturated fats have the lowest death rates.
As a result, the replacement of saturated fats with reasonable amounts of polyunsaturated fats, such as those found in soybean oil, is recommended.
• Essential Fatty Acids
Soybean oil is rich in polyunsaturated fatty acids, including the two essential fatty acids, linoleic and linolenic, that are not produced in the body. Linoleic and linolenic acids aid the body's absorption of vital nutrients and are required for human health. These two essential acids are also precursors to hormones that regulate smooth muscle contraction, blood pressure, and the growth of healthy cells.
Pure soybean oil is about 50% linoleic acid and 8% linolenic acid.
• Hydrogenated Soybean Oil
Hydrogenation is used to solidify soybean oil for the manufacture of margarine. This process increases stability of oils and to raises the melting point of soybean oil shortening. Hydrogenation changes the chemical composition and physical properties of oils and affects the nutritional value. The degree of change in nutritional value depends upon the amount of hydrogenation necessary to produce the final product and the reduction of polyunsaturates that occur.
The hydrogenation process also creates trans fatty acids from cis unsaturates by rearranging hydrogens around the double bonds in a monounsaturated or polyunsaturated fatty acid.
Soy Protein – Nutritional Benefits
Almost 40% of the calories in soybeans are derived from protein causing soybeans to be higher in protein than other legumes and many animal products. The quality of soy protein is highly notable and approaches the quality of meat and milk. Unlike many other good sources of protein, soybeans are low in saturated fat and are cholesterol-free.
Soy Protein Products
Defatted soy flakes, a product resulting from the oil extraction process of soybeans, are the basis of a variety of soy products including soy flour, soy concentrates, and soy isolates.
• Defatted soy flours are about 86% protein and have very little moisture. They contain no fiber, carbohydrates or fat. Soy flours are very different from wheat flour and can not be substituted directly fro all the wheat flour in a recipe. Replacing about 15% of the wheat flour with soy flour gives a nutty flavor, darker crust, and moister crumb.
• Soy concentrates contain about 65% protein and retain most of the soybean's dietary fiber. Concentrates also add texture and help foods retain moisture.
• Soy isolates contain about 90% protein and are the most versatile of all the soy protein products. Isolates are used to add juiciness, cohesiveness, and viscosity to a variety of meat, seafood, and poultry products. Soy isolates are the chief component of many dairy-like products, including cheese, soymilk, infant formula, non-dairy frozen desserts and coffee whiteners. They are used to add texture to meat products and are valued for their emulsifying properties. Soy isolates absorb five times their weight in water. Isolates can be used to enhance both the nutritional quality and taste of meat products. This is especially true for soy used to enhance the flavor and nutritional quality of tough meat. Soy isolate is excellent for improvement of sensory attributes of whole meat products. Roasts and hams that contain soy isolates are juicer and more nutritional. Soy isolates can also be used as an ingredient to supplement or replace milk powder. In addition, isolates are commonly used in dairy products such as beverages, frozen desserts and imitation cheeses.
Soy Fiber
Soybeans, especially the outer hull, are an excellent source of dietary fiber (6 grams fiber per 1 cup cooked soybeans).
During processing, the soybean hull is typically removed. This extracted hull can be further process to create a fiber additive for breads, cereals and snacks.
Soybeans contain both soluble and insoluble fiber. Soluble fiber may help lower serum cholesterol and control blood sugar. Insoluble fiber increases stool bulk, may prevent colon cancer, and can help relieve symptoms of several digestive disorders.
Whole Soybean Foods
• Full fat flour is made from whole soybeans and therefore has the same fat, protein and dietary fiber content as the whole bean. Full fat flour is used for doughnut mixes, pie crusts, pancake batters and other baked goods.
• Soymilk is made from ground soybeans that are mixed with water to form a milk-like liquid. Soy milk can be consumed by people who are dairy sensitive or by strict vegetarians who eat no animal proteins. Soymilk is an excellent source of protein, B-vitamins and iron, and if fortified, provides adequate calcium. It has low levels of saturated fat and no cholesterol.
Traditional Asian Soybean Foods
For centuries, soybean have been mainstays of healthy diets throughout Asia and the East. today, Asian whole soybean foods are slowly gaining acceptance in the West as a unique source of nutrition that can help reduce saturated fat in the diet.
Whole soybean foods are high in protein, fiber and unsaturated fat, and rich in vitamins and minerals. They also show many anticarcinogenic properties related to the unique benefits of soy isoflavones, phytochemicals which exert biological effects in humans and other aminals.
• Tofu (soybean curd) is a bland, cheese-like cake formed from soymilk by adding a coagulant (typically calcium sulfate) to the milk to form curds that are shaped and pressed into cakes. Depending on the coagulant used, tofu is rich in minerals and is an excellent source of high-quality protein, polyunsaturated fats (including linoleic and linolenic acids) & B vitamins. Versatile and nutritious, tofu can be used in soups, salads, pastries, sandwiches, and spreads. It can also be used as an alternative to yogurt or soft cheese.
• Miso is a thick, high-protein paste made from soybeans, salt and a fermenting agent (usually an Aspergillus oryzae mold culture), that is similar in taste and color to soy sauce. Sometimes a grain, such as rice and barley, is fermented with the soybeans for additional flavor. Miso is popular as a soup and breakfast drink in Japan.
• Natto is made of fermented, cooked whole soybeans, and offers nutritional values similar to those found in miso. It has a sticky, viscous coating and is strong-smelling, with a cheesy texture. It is used as a spread or in soups.
• Tempeh is made of whole, cooked soybeans infused with a culture to form a dense, chewy cake. It is a good source of fiber protein, polyunsaturated fats and lecithin, as well as useful amounts of calcium, iron, magnesium, potassium, and some B vitamins.
• Soybean sprouts are rich in vitamins A, B and C, and are eaten raw in salads or cooked.
• Soy sauce is the most widely recognized soybean food. Soy sauce is fermented for about 18 months as a mixture of whole soybeans, wheat flour, and fermenting agents, such as yeast. The resulting liquid is extracted and processed. Soy sauce adds sodium and flavor to foods.
source courtesy: http://www.nsrl.uiuc.edu/aboutsoy/soynutrition.html
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