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5 ways you can incorporate soya beans in your diet

December 6, 2018 by Khushboo 34 Comments

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Hey everybody

Last time we spoke about the goodness of soy proteins for our health and its various benefits. Just to recap, soy proteins help strengthen our bones, controls blood sugar levels, promotes a healthier heart by preventing high blood pressure, aids weight loss by acting as a healthy alternative to snacking and is a rich source of healthy proteins for Vegans and Vegetarians.

Soya bean is available in different forms and there are several simple ways through which we can incorporate in our daily Indian diet.

Soy Sources
Various Sources of Soy Protein

1) Tofu 

Tofu paneer
Slices of Tofu

Tofu is similar to paneer (cottage cheese) in appearance and texture. It also tastes delicious and can be used as a substitute to paneer in a variety of Indian dishes to make Tofu butter masala, Palak Tofu, Tofu Makhanwala etc. Silken Tofu is also used as an egg substitute by vegans to make tofu and vegetable bhurji.

Tofu Paneer
Substitute paneer with tofu

Want to make a tasty snack?

Cut tofu into cubes, add salt and pepper for seasoning after adding it into a bowl, pan fry it for 5-10 minutes until a brown layer appears on each cube, shift it to a bowl and bake it for a few minutes until they turn golden brown. Your crispy tofu is ready to be had with some schezwan chutney. Do remember to buy firm or extra-firm tofu to make your snack crispier.

2) Soy Milk 

Soy milk
Soy milk

Since soy is a plant-based protein, it contains very little saturated fat and is importantly cholesterol free. Fortified Soymilk available in the market contains higher amounts of calcium, vitamin D and vitamin B12. Soy Milk can be used for all our daily needs making it a perfect choice for many who dislike the taste of dairy milk and importantly for those who are lactose intolerant. You can use it in your morning tea or coffee and even make yoghurt. I particularly favour flavoured soy milk that is easily available in the market, my favourite being Sofit’s chocolate soy milkshake.

3) Soy Nuggets

Soy nuggets
Soy nuggets

Soy chunks or soy nuggets are the best vegetarian replacement for meat on your dining table. Also known as TSP or Textured Soy Protein, they look similar to meat chunks are feel much the same cooked. Their chewy quality often makes it hard to differentiate them from real meat chunks. Overconsumption of any foods have their side effects and so do soy nuggets which can have an impact on your thyroid when consumed in an excess of 30 gms on a daily basis. However, feasting on them over the weekends is perfectly fine and even a healthier alternative to animal meat. It contains the highest amount Omega-3 fatty acids among all vegetarian foods, contains proteins that exceed eggs/milk and is known to reduce risks of osteoporosis.

4) Soynuts 

Roasted soy nuts
Roasted soy nuts

Soynuts are fully matured soybeans that can be consumed in several ways. They can be served as a tasty evening snack over coffee by simply roasting them along with chaat masala. They are also available in the form of soybean butter and can be used as a spread for your morning sandwich making your breakfast healthier.

5) Soy Protein

soy powder
Protein rich soy powder

Soy powder is the pure protein extracted from soybeans and is free of fats with trace amounts of carbohydrates. The powder form makes its possible uses versatile like for example,

1)    Add it into the dough you prepare for making chappatis.

2)    Mix it in your morning breakfast cereals.

This is especially good for growing children, people engaged in sports and for the old.

As you can soya beans are not only healthy for our body but they are also available in several forms to suit every taste bud. What makes them interesting is that their bland taste makes it easy to incorporate it in several Indian recipes.

The benefits of inculcating soy into your diet are many. Don’t forget to catch up with my weight loss journey with soy proteins. Having been on the fatter side of the fitness spectrum, learning about soy was a godsend.

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Filed Under: Food, Health Tagged With: benefits of soy proteins, healthy way to eat soya beans, soy proteins, soya beans

Reader Interactions

Comments

  1. Jyotika says

    December 6, 2018 at 9:54 pm

    I especially loved the idea of using soy as a substitute for paneer in many recipes. I would personally like to use soy in my regular diet for its health benefits.

    Reply
  2. Chad says

    December 6, 2018 at 11:24 pm

    I don’t eat a lot of soy but i should! I love the ideas especially the soy powder. Thanks a lot.

    Chad
    http://www.mosaicslab.com

    Reply
  3. Krutika says

    December 7, 2018 at 12:54 am

    I haven’t eaten much soy but it’s great to know the benefits, as well as ways to enjoy it. I like tofu in some recipes and soy nuts.

    Reply
  4. Adriana says

    December 7, 2018 at 5:02 am

    I typically dont eat soy but I drink soy milk every now and then. I learned a few new ways to consume soy thanks to you!! 🙂

    Reply
  5. Surekha Busa says

    December 7, 2018 at 9:18 am

    Wow, i never know that there are such things as soy nuts and nuggets. Now i have more options for my vegan diet. They look so yummy.

    Reply
  6. Drishti says

    December 7, 2018 at 12:29 pm

    I never knew some of this soy products before.. ? They looked delicious. I will definitely try this soy products when i see some of this in the supermarket.

    Reply
  7. Luci says

    December 7, 2018 at 5:24 pm

    Some great ideas here. I do consume quite a few products that are soy-based, so I liked seeing some new ways here. For example, I didn’t realize you could purchase soy protein and how to add it into your diet. Thank you.

    Reply
  8. Hinal Shah says

    December 7, 2018 at 6:59 pm

    I have quite a few friends who have found out while breastfeeding that their babies are allergic to dairy. They have switched to soy products to help with their baby’s digestion. I will pass on to them the health benefits for them as well. Great information.

    Reply
  9. Anita Singh says

    December 7, 2018 at 7:26 pm

    Soya to health k liye bahut hi accha hai ??
    Tofu try kiya per ghar me kisi ko pasand nahi aaya, haan soya nuggets n granules daily use me laati hu n wheat k sath thoda soya bhi piswati hu jiski roti bhi daily sab khatey hain ?

    Reply
  10. Christa says

    December 7, 2018 at 11:17 pm

    There are great suggestions here! I’m a a vegetarian and am always looking for new ways to get all of my nutrients.

    Reply
  11. Jayne says

    December 8, 2018 at 9:48 am

    Fab tips! It’s surprising how many foods do contain soy nowadays. That vegetable bhurji looks delicious! 🙂

    Reply
  12. Saniya Puri says

    December 8, 2018 at 6:14 pm

    These are some amazing tips. I am a vegetarian, I so wanted to add Soya in my food. This is a perfect guide for me. Thanks for sharing!

    Reply
  13. Bina Das says

    December 8, 2018 at 7:29 pm

    Great ideas here! I use soy proteins as a part of workout routine daily. I would love to use it in other forms, too. I find it to be quite bland honestly but the health benefits more than make up for it.

    Reply
  14. Nandita says

    December 8, 2018 at 8:05 pm

    I try to include soy in some form or other in my family’s diet since it’s a very delicious source of protein, but mostly it’s in the form of soya chunks or granules…didn’t quite like the taste of tofu. However, soynuts are something new for me…making a note to check it out.
    – Nandita

    Reply
  15. Kristen Rumley says

    December 9, 2018 at 4:50 am

    I need to do this- I need to incorporate soy more because it is so good for us! Thank you for these ideas! -Kristen (https://kristenrumleylovesyou.com)

    Reply
  16. Evelyn Hernandez says

    December 9, 2018 at 8:39 pm

    I really need to incorporate more vegan protein into my diet and less animal product.

    Reply
  17. Erica D Ardali says

    December 9, 2018 at 9:22 pm

    I never knew there were so many ways to eat soy beans.

    Reply
  18. Tonya Wilhelm says

    December 9, 2018 at 10:59 pm

    Great ideas on how to get soy protein. I never knew how many places soy beans were in. Thanks

    Reply
  19. Anisha Talreja says

    December 10, 2018 at 1:03 am

    I am someone who’s always disliked soy anything and this year I started replacing cow milk with soy milk to improve my protein intake. It’s the best decision I have made. It was good to learn about the benefits.

    Reply
  20. Safia says

    December 10, 2018 at 4:32 am

    Another great way to prepare tofu is to add yellow curry powder, salt and pepper and prepare it the same way you’ve mentioned. Trust me, it’s delicious!

    Reply
  21. Priyanka says

    December 10, 2018 at 6:21 am

    My husband has lactose intolerance thus he only drinks soya milk. this makes me understand the importance of soya beans to one’s diet. thank you for the share.

    Reply
  22. Nayna Kanabar says

    December 10, 2018 at 8:47 am

    There are so many health benefits to soya. You have shared some great ideas. I add soya protein to my chapatti dough.

    Reply
  23. Sundeep says

    December 10, 2018 at 9:21 am

    Soy beans and other things which are made from soy beans are excellent sources of protein for people who follow a vegetarian diet. This is the best substitute for the meat too. And yes we sometimes used in dough to make chappatis. Thanks for sharing

    Reply
  24. Meera says

    December 10, 2018 at 11:23 am

    I do enjoy soya products and I had no idea they were so many! My favourite has to be tofu and soya milkshakes!

    Reply
  25. Kelly says

    December 10, 2018 at 9:39 pm

    Lots of great tips! I am inspired to substitute meat with with soy more often

    Reply
  26. LaKatwoman says

    December 10, 2018 at 11:23 pm

    As a plant-based eater I love incorporating soya beans in my diet. I love the idea of the Tofu Paneer! Must TRY!

    Reply
  27. Andrea says

    December 11, 2018 at 4:09 am

    I don’t eat a lot of soy, but my mom is a vegan and definitely enjoys the benefits of soy as a protein source. I’ll definitely share these tips with her – thanks!

    Reply
  28. Makito says

    December 11, 2018 at 4:16 am

    Wow I never knew there were so many food products that can go well with soy. Definitely saving this article so I can incorporate it into my recipes.

    Reply
  29. Neri Ann says

    December 11, 2018 at 7:45 am

    Oh I love soya! Aside from its healthy, it is also yummy!

    Reply
  30. Rosey says

    December 11, 2018 at 9:21 am

    I hadn’t thought to increase soy. I wouldn’t mind picking up some soy nuts for the house.

    Reply
  31. Miljana says

    December 11, 2018 at 6:37 pm

    I’d love to do this too! I love soy but had some negative information about it lately.

    Reply
  32. sparky says

    December 12, 2018 at 6:34 am

    I love TSP. I add some veg stock to it to rehydrate it, then add vegan mayo to make a mock chicken salad sandwich. Good, and good for you!

    Reply
  33. Binge on Basics says

    December 13, 2018 at 6:51 pm

    I love soy nuggets and have them all the time. The other ways of including soy proteins in your diet is also good and I will keep them in mind

    Reply
  34. Annalisa Fran says

    December 15, 2018 at 2:46 pm

    I didn’t know about the importance of soy proteins for our health. But I know how delicious tofu can be! The substitute paneer dish looks yummy… my favorite tofu dish is the Chinese mapo tofu.

    Reply

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