5 quick and easy soy recipes

Soy is a popular food today. For a few years now, it began to be considered a good substitute for meat thanks to its contribution of vegetable protein. However, its high consumption is also due to the fact that it is a legume that contains many nutrients and health benefits.

Quick and easy soy recipes are shown in this article. Including it in the diet frequently is not difficult, and it can also be consumed through some of its derivatives: tofu, soy milk, miso, tamari, etc.

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5 quick and easy soy recipes

Soy is a legume that stands out for its nutritional profile. But not only because it provides vegetable protein, but it also contains a high content of isoflavones and antioxidants. It also hydrates the skin, hair and scalp and is high in fiber.

The recipes with soy are quick and simple that are presented below are a way to introduce this food. Sometimes it allows to substitute the consumption of meat, and this is an option applicable to any traditional recipe with meat.

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1. Soy meatballs

Soy meatballs are a good way to consume this legume. This recipe with soy is simple, quick and vegetarian, as it does not include any ingredient of animal origin. It is also very simple to make and is low in calories.

You need 150 grams of hydrated soy, 2 slices of white bread, 1 tablespoon of soy milk, 1 onion, 1 clove of garlic, 2 carrots, ½ pepper, 50 grams of peas, 50 grams of broccoli, 2 tomatoes, ground black pepper, flour, parsley, salt and oil.

Once the vegetables are washed and peeled, it is necessary to fry the garlic, onion, carrot, pepper, peas, broccoli and tomatoes in a pan. Then vegetable broth is added and left to cook over low heat.

On the other hand, in another container the bread is crumbled and allowed to moisten with soy milk. Then the hydrated soybeans, garlic, parsley and salt are added, and it is mixed until forming a dough.

Then the dough is worked in portions and balls are made to prepare the meatballs. They are then passed in flour and then fried in oil. Once they are golden brown they can be removed, drained and added to the broth.

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2. Soy ceviche

Soy ceviche is a dish with a lot of flavor. This recipe for people less used to eating recipes with soy. It's quick and easy, as it doesn't require much preparation time, and it's a delight.

You need 250 grams of textured soybeans, 2 peeled cucumbers, 500 grams of tomato, ½ onion, 10 sprigs of coriander and 2 avocados (all finely chopped), 500 grams of lemon juice, dried oregano, salt and cookies salty.

To start you have to place the soy in a pot with water until it covers it and heat it until it starts to boil for 3 minutes. Then drain and rinse.

Once it is completely cold, it is mixed with the cucumbers, tomato, onion and coriander in a bowl. Then the lemon juice is added and left to rest for about 20 minutes.

Finally it is served on crackers or toasts and garnished with avocado cubes. It is a fresh dish for the summer and its flavor is sure to convince anyone.

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3. Zucchini stuffed with soy

Soy stuffed zucchini are light and very delicious. This dish is another vegetarian option, light and very nutritious, and it is also a recipe with soy that is very quick and easy to prepare. It is a good alternative to serve it at dinner time.

It requires 1 ½ cup of hydrated soy, 4 pieces of medium zucchini, ½ cup of diced tomato, ½ cup of grated Manchego cheese, 125 grams of chopped onion and a clove of garlic.

The first thing to do is cook the zucchini and cut them in half. Do not forget to remove the seeds. Then fry the onion and garlic in a frying pan.

When they are lightly browned, add the soybeans and tomato. Everything is cooked for 5 minutes and seasoned with salt and pepper.

After this you just have to fill the zucchini with soy, spread the Manchego cheese and bake it all a little to melt the cheese. It can be served with pasta or white rice.

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4. Soy burger

A soy burger is a great option for a quick meal. This recipe with soy is very simple and quick to prepare, although to flavor the burger it is recommended that the soy be hydrated with vegetable broth.

To prepare these soy burgers you need 100 grams of textured soy, 80 grams of ground bread, 1 egg, 1 carrot, spices to taste, olive oil, vegetable broth and 4 pieces of bread for Burger.

You start by boiling the vegetable broth and then add the textured soy to hydrate it. Then the carrot is grated and covered with olive oil to soften it.

In a bowl add the soy, the carrot, the ground bread, the egg and the spices of your choice, and mix until you get a paste. It will be enough to separate the mixture and form some balls and then flatten them and form the hamburgers.

Then these are bathed in preheated oil and left to brown over low heat, turning on both sides. To finish you have to prepare the hamburger with the bread and serve.

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5. Soy milk

Soy milk is not a recipe as such, but it is another way to consume this legume. It is also a very good alternative for those who are lactose intolerant. With this soy milk you can make a thousand preparations, such as fruit smoothies or desserts, replacing cow's milk.

500 grams of soy are needed to prepare a liter of soy milk. Therefore, it is recommended to use 1 liter of water, 2 tablespoons of sugar and 1 cinnamon stick. With these few ingredients you can prepare your own soy milk that will last for about 2 weeks in the fridge.

The first thing to do is heat only ½ liter of water. When it starts to boil, add the soybeans and remove it from the heat. Then you have to let it rest for about 15 minutes.

After this you have to change the water and leave the soybeans to soak in the fridge overnight. The next morning the water is strained and the soy is liquefied.

It is necessary to put a cloth over a strainer to drain the milk and squeeze the cloth to obtain all the milk. Then it is boiled again in 1 liter of water and a little cinnamon is added. It is ready to let it cool down and store it in the fridge.

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Bibliographic references

• Coscarelli, C. (2013). Chloe's kitchen: 125 easy, delicious recipes for making the food you love the vegan way. London: Simon & Suchester.

• Alicia Foundation (2016). The kitchen of legumes. Planet Gastro.

• Hay, D. (2017). Fresh and light cuisine: More than 180 recipes and tasty ideas to find the perfect balance. Barcelona: Editions B.