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| Spicy Soybean Bun Kebab/Burger |
During the course of studies; Health Nutrition
and Lifestyle , one of the
components focused on plant based food. It required us to create recipes and that
can replace meat from a meal. Given the relatively high protein content of Soybeans and the research on these as one of the important non meat protein they are historically called "meat of the field" or "meat without
bones”.
Soybeans are officially recognized for cholesterol-lowering effects and a health claim stating that 25 grams of
soy protein per day may reduce the risk of heart disease. 1 cup 180 gms of
cooked boiled soya beans have 10.5gms of fibre, 300Cal, and 28.6gms of protein.
Besides they are great source of Vitamin C,
Thiamin, Folate, Calcium, Magnesium, Phosphorus, Potassium and Manganese.
American Heart Association has recognized soy foods'
role in an overall heart-healthy diet. Recent research suggests that soy foods lower the risk of certain cancers including prostate cancer, colon
and breast cancers as well as osteoporosis and
other bone health problems.
For Rs.80/= per KG, soybeans are cheaper as
compared to many regularly used lentils and legumes. I have created and cooked
several dishes that are soybeans based.
Here goes two of delicious and healthy recipes of soy based food:
1-Green and Lean Soybeans and Spinach
2- Soy burger/bun kebab
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| Sauted Soybeans and Spinach |
1-Green and Lean Soybeans and Spinach
Ingredients:
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1Kg Spinach
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1 cup soybeans
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1 tbsp olive oil
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1 big onion chopped
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2 tsp garlic paste
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1 tsp lemon
pepper/fresh lemon juice
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1 tsp red chilli
flakes
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1 tsp green
chillies
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1 tsp cumin power
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1 tsp coarsly
ground mustard seeds
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5-6 chopped green
chillies
Garnish (optional)
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1 full garlic pod
chopped and toasted in over or golden fried
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4-5 whole red
chillies (talhar mirch) fried
Instructions:
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soak the soybeans
overnight and then pressure cook with a bit of salt until tender but holds its
shape (al dante). Just out enough water to pressure so you don’t need to strain
it.
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In a sauting pan
sauté the onions and minced garlic in olive oil until onions are transparent
then add ground mustard
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Put in all the
spinach mix it with the onions and
cover the pan let it cook in its own steam or until soft.
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Add spices now
chillie flakes, green chillies, lemon pepper, cumin and the soybeans
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Stir for 2-3
minutes and let it cook on medium heat or until the dish smells of cooked
spinach. Avoid cooking spinach for long, it will loose all its nutrition
- Serve garnished with chillies and garlic
Soybeans Bun Kebabs:
Ingredients:
-1 cup soybeans
-1 cup chopped spring onions
-1/4 cup chopped green coriander
-5-6 chopped green chillies
-coarsely chopped garli
-1 tsp red chillie flakes
-2 tsp anar dana (dried pomegranate seeds
-1 tsp cumin powder
- 2 tbsp olive oil
- a binding agent baison/ 1 egg
-1/2 cup bread crumbs
For the Bun Kebabs:
- Whole wheat /regular buns
-Chillie garlic sauce/home made tomato sauce
-Green chutney
- Sliced Onion
- sliced cucumber
Cooking Instructions:
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soak the soybeans
overnight and then pressure cook with a bit of salt until very soft and tender
almost mushy
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Mash or run it
through food processor, keep it a bit coarse,
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Add rest of the
ingredients excluding the oil and bread crumbs
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mix it well with
hands and make shape into medium sized patty’
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Coat with bread
crumbs
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On a flat skillet
using the oil or any oil spray pan sear the patties on both sides until brown
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On the same pan
toast the split buns add a bit more oil if required
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Put sauce on the
buns, the patty and then garish with sliced onions and cucumber.
These makes great office or school lunches, it
stays in stomach for long, very healthy and nutrient dense.
