Soybean, scientifically known as Glycine max, is a versatile legume native to East Asia. It's one of the most widely grown and consumed legumes in the world, valued for its high protein content and adaptability. Soybeans are processed into a variety of food products, including tofu, soy milk, tempeh, and edamame, making them a staple in vegetarian and vegan diets. They are also used to produce soy oil, soy flour, and as a base for many meat substitutes.
Nutritional Value of Soybeans
Soybeans are a powerhouse of nutrition. Here’s a breakdown of their key nutrients per 100 grams of boiled soybeans:
- Protein: Approximately 16.6 grams
- Soybeans are a complete protein source, containing all nine essential amino acids, which makes them a popular choice for vegetarians and vegans.
- Fats: About 9 grams
- They are rich in healthy fats, primarily polyunsaturated fats (including omega-3 fatty acids) and monounsaturated fats. Soybeans also contain a good amount of lecithin, which is beneficial for brain health.
- Carbohydrates: Around 9.9 grams
- They include both soluble and insoluble fibers, contributing to digestive health.
- Fiber: Roughly 6 grams
- Soybeans are a good source of dietary fiber, which helps in maintaining a healthy digestive system.
- Vitamins:
- Vitamin K: Important for blood clotting and bone health.
- Vitamin C: An antioxidant that supports the immune system.
- Folate (Vitamin B9): Crucial for cell growth and DNA formation.
- Minerals:
- Calcium: Essential for bone health.
- Iron: Important for the production of hemoglobin.
- Magnesium: Involved in over 300 biochemical reactions in the body.
- Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.
- Phytochemicals:
- Isoflavones: Soybeans are rich in isoflavones, plant compounds that have antioxidant properties and mimic the effects of estrogen in the body. These are linked to various health benefits.
Health Benefits of Soybeans
- Rich Source of Protein:
- Soybeans are a high-quality protein source, making them an excellent alternative to animal-based proteins. This is particularly beneficial for vegetarians and vegans.
- Heart Health:
- The presence of omega-3 fatty acids and the absence of cholesterol make soybeans heart-friendly. They can help reduce LDL (bad cholesterol) levels and maintain healthy blood pressure.
- Bone Health:
- The calcium and magnesium content in soybeans helps in maintaining strong bones and reducing the risk of osteoporosis, especially in postmenopausal women.
- Hormonal Balance:
- Isoflavones in soybeans act as phytoestrogens, which can help balance hormone levels. This may alleviate menopausal symptoms like hot flashes and support breast health.
- Weight Management:
- Being high in protein and fiber, soybeans can promote a feeling of fullness, which helps in controlling appetite and managing weight.
- Antioxidant Properties:
- Soybeans contain compounds that act as antioxidants, protecting the body from oxidative stress and reducing inflammation. This may lower the risk of chronic diseases like cancer and heart disease.
- Improved Digestion:
- The dietary fiber in soybeans aids in healthy digestion and prevents constipation. It also helps in maintaining a healthy gut microbiome.
- Supports Metabolic Health:
- Regular consumption of soybeans can help improve insulin sensitivity and regulate blood sugar levels, making them beneficial for individuals with diabetes.
Conclusion
Soybeans are not just a source of essential nutrients but also offer a range of health benefits. Incorporating soybeans into your diet can contribute to overall well-being, especially when it comes to heart health, bone health, and hormonal balance. Whether consumed as a snack, part of a main meal, or as an ingredient in various dishes, soybeans can be a valuable addition to a balanced diet.
Find out recipe details below:
Main Ingredients:-
Soya Chunks - 2 cup
Onion - 3 big
Red Capsicum - 1 nos
Green Capsicum - 1 nos
Yellow Capsicum - 1 nos
Green Chilli - 10 nos
Ginger - 1.5 inch
Garlic - 1 nos
Spring Onion - 3 nos
Cornflour - 4 tbsp
Kashmiri Red Chilli Powder - 1 tbsp
Soya Sauce - 2 tbsp
Schezwan Sauce - 2 tbsp
Vegetable Oil - for deep frying
Salt - as per taste
Serves - 3-4
Procedure:-
Prepare the Soya Chunks:
Boil the soya chunks in hot water for about 5-10 minutes to soften them.
Drain the water and squeeze out excess water from the soyabean.
In a bowl, mix the soya chunks with 1 tbsp of cornflour, 1 tbsp of kashmiri red chilli powder, and a pinch of salt.
Deep Fry the Soya Chunks:
Heat vegetable oil in a wok.
Deep fry the coated soya chunks until they turn golden brown and crispy.
Remove and set aside on a paper towel to drain excess oil.
Sauté the Aromatics:
In a separate pan, heat 1-2 tbsp of oil.
Add the chopped ginger, garlic, and slit green chillies.
Sauté for a minute until fragrant.
Add the Vegetables:
Add the diced onions, red, green, and yellow capsicum to the pan.
Stir-fry on high heat for 2-3 minutes.
The capsicum should remain slightly crunchy.
Prepare the Sauce:
Lower the heat and add the soya sauce and Schezwan sauce.
Stir well.
Combine Everything:
Add the fried soya chunks to the pan and toss everything together to coat the soya chunks with the sauce and vegetables.
In a small bowl, mix the remaining 1 tbsp of cornflour with a little water to make a slurry.
Add this to the pan and cook for another minute to thicken the sauce.
Season and Serve:
Check the seasoning and add salt if needed.
Serve hot as a side dish or appetizer.
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