HEALTHY SOYA BEAN SALAD

Dec 11, 2021
By Mary Anthony
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HEALTHY SOYA BEAN SALAD RECIPE

Soybeans is very high in dietary protein (in fact highest among all legumes) and fiber. Soybeans are also an important source of the minerals copper, manganese, molybdenum, phosphorus, potassium, vitamin B, riboflavin and omega-3 fatty acids. They are rich in Vitamin B12 which is not found much in other vegetarian foods. Moreover it is low in starch and devoid of cholesterol.

BENEFITS OF SOYBEAN

high in fibre.
high in protein.
low in saturated fat.
cholesterol free.
lactose free.
a good source of omega-3 fatty acids.
a source of antioxidants.
high in phytoestrogens.

INGREDIENTS

Boiled soya bean – 2 cup
Medium ripe tomatoes – 3
Onion finely chopped – 1
Finely minced garlic – 1 tsp
Finely chopped coriander leaves – 2 tbsp
Finely chopped green chilli – 1
Tomato ketchup /sauce – 1 tbsp
Chilli sauce – 1 tsp
Lemon juice – 1 or 1 1/2 tsp
Honey – 1 or 2 tsp
Salt to taste

PREPARATION

Soak the 1 cup soy bean overnight. Pressure cook upto 4 to 5 whistles till soft , but whole in shape.

METHOD

In a bowl take all the ingredients one by one .

Mix all the ingredients with clean hands by applying light pressure .

Mix well so that all ingredients blend well.

Soya bean salad is ready to serve .

Goes well as stuffing for tacos /nachos / topped on bruschetta

NOTES

Make fresh and finish it else it becomes watery.
You can char / roast the tomato + onion + garlic on direct flame till black spots appear everywhere .Peel and then use . It will give nice aroma .
Adjust spices and ingredients as per taste.
Instead of green chilli .you can add chilli pwdr or pepper pwdr or jalapeno.
Honey can be replaced with sugar .
You can add 1/4 cup tomato puree – [ blend the tomato and strain it ] to get saucy salsa .
You can also add finely chopped capsicum .
Instead of boiled soya bean we can try with rajma /green chana /white peas /chick peas etc.