Soy protein or textured soy as it is more commonly known it is a 100% natural foodwhich is obtained from the application of pressure and heat on defatted and skinless grains.
The same provides protein, much more than any other vegetable, carbohydrates, oils and vitaminswhich is why soybeans are considered a superfood due to their nutritional level.
Although it is linked to the recipes and diets of vegetarians, in recent times textured soy protein has become fashionable and sounds more in the vocabulary of those consumers who want to reduce meat intake or add nutritious foods to their diets, as it is an alternative to animal protein.
As its presentation comes in various forms such as thick, thin, in pieces or in strips, one of the biggest questions is how to cook soybeans and how long it lasts in the pantry.
Therefore, in this article we have everything you need to know to cook soy protein and some recipes to free your imagination.
How to hydrate soy protein
In principle, it should be clarified that being a dehydrated food has a long expiration date. But, having a fairly neutral taste, to make it tasty, hydration is recommended and the use of condiments.
In this sense, it is calculated for each proportion of soy twice as much warm water to hydrate it for about half an hour. In other words, if we use a cup of soybeans, we will have to leave it in a bowl with two cups of water.
For it to take on more flavor, it is recommended to add a cube of broth during its soaking or hydrate it in water in which vegetables have been cooked. Likewise, it can be boiled together with onion, bell pepper, salt and pepper. Once the hydration time has passed, its volume will increase and a chewy texture similar to that of meat will remain, ready to be used as such.
Recipes with textured soy
Now, when preparing meals with this food, everything will depend on the taste of each one, that is, recipes can be made with coarse, fine or medium textured soybeans. There are even many people who make recipes with dehydrated soy meat.
When looking for delicious recipes, it is important to know that it is possible to incorporate this ingredient in our favorite dishes. In this way, if our favorite recipes from Paulina Cocina do not include textured soy among its ingredients, for example, then it is possible to get creative and add it instead of meat.
One option to make soy protein is to hydrate it in water with half bacon broth and half vegetable broth for half an hour. Meanwhile, fry bell pepper, onion and garlic. Add the hydrated soy and add paprika. This preparation can be used as a base for various recipes that are detailed below.
With fine textured soy
1- Pies. In this case you can also add a green onion, olives, oregano and even potatoes.
2- Bolognese sauce. It is not necessary to hydrate it with broth since the taste will be given by the sauce itself.
3- Potato cake. Use the initial preparation and you can add eggs, olives, and gratin cheese.
4- Burgers. Add a tablespoon of mustard, egg and breadcrumbs to unite, and a little Provencal.
5- Meatballs. With bell peppers of different colors, breadcrumbs mixed in the preparation and even covering them.
6- Meat loaf. Add breadcrumbs and egg to join the preparation. It can be filled with cream cheese or almond and egg based.
7- Cannelloni. Add chard or spinach and ricotta to the filling.
8- Stuffed pumpkin. Mix with corn, grated cheese and creamy top to gratin.
9- Musaka. A layer of aubergine, another of textured soy and another of the vegetable. Thus, until forming a tower between the preparations. Creamy cheese and white sauce on top to gratin.
With medium textured soybeans or in strips
10- Tacos. In addition to the soy, add in strips of different colored bell peppers, chili, purple and white onion, cucumber and whatever you like the most.
Soy protein-based vegetarian tacos
11 – Milanese soy. Mix with garlic powder and curry. Knead and add vinegar and oil. Reserve in the refrigerator, divide into buns and shape them into milanese. Go through breadcrumbs, panko or cereals. Even with the same recipe you can make nuggets.
12- Soy fritters. Boil rice, the one you like the most, join it with the filling, mix with beaten egg and a little flour to join. Make buns, fry or cook in the oven.
With coarse textured soy
13- Full salad. Cool the filling, add the vegetables that you like the most. A good option is lettuce, tomato, cubed cheese, corn and croutons. Ideal for this time.
14- Soy stew. In a pot place tomato sauce, bell pepper and diced tomato, onion and a few slices of carrot, oregano, sweet paprika, curry and turmeric. Add the hydrated soybeans and add bay leaf. Excellent option to accompany any pasta.
15. Skewers. Place the vegetables you want sautéed with the soy cubes on the rods, it can be bell peppers, potatoes, chives, carrots and artichokes. Send them to the oven until the vegetables are cooked.
Options with non-hydrated soy
16- Rice with meat. Sauté onion and bell pepper. Add a broth and rice. Add the thick textured soy, we can use the preparation mentioned at the beginning or add the protein without hydrating. Once ready, add water to start cooking rice.
17- Stew. Sauté onion, bell pepper. Add tomato sauce, broth and water. Add the potato cut into cubes and the textured soy.
Vegetarian stew made with soy protein.
18- Wok or sautéed. Sauté onion, yellow and green bell pepper, salt, pepper and soy. Add a little broth to cook the ingredients and take on flavor. You can also add soy sauce, which will give it a special touch.