Soy protein: A versatile powerhouse in modern diets
Although soy is one of the most valuable leguminous plants worldwide, it still evokes controversy and distrust, which is unwarranted. Long associated predominantly with vegetarian diets, it's now experiencing a resurgence as an excellent protein source that can confidently compete with meat. Moreover, soy provides not only essential amino acids but also fibre, vitamins, and minerals that support overall health.
Despite the many myths surrounding soy, its status as one of the most valuable and versatile plant products is undeniable. Rich in protein and fibre, it is perfect not only for plant-based diets but also for everyone's daily menu. A salad with cooked soy is a quick, simple, and very nutritious way to incorporate it into your diet. It's worth discovering that soy can be not only healthy but also truly delicious.
Why is it worth eating soy?
Even though soy often garners mixed feelings, it's hard to ignore its nutritional properties. It is one of the most versatile plants in the world, used in both Asian cuisine and modern plant-based diets. Its main advantage is its high content of complete protein, which provides all essential amino acids—a rarity among plants.
But that's not all. Soy also offers other valuable components that positively impact health and well-being. Here's why it’s worth adding it to your menu:
- Rich in protein — about 36 grams of protein in 100 grams of dry soybeans, making it one of the best plant sources of this nutrient.
- Long-lasting fullness — high fibre content aids digestion and ensures a feeling of fullness for a long time.
- Healthy fats — soy provides unsaturated fatty acids that are beneficial for the heart.
- Isoflavones — plant compounds that may support hormonal balance and have protective effects on the circulatory system.
- Culinary versatility — it can be cooked, baked, fried, and marinated.
Simple salad with cooked soy
Although soy is often associated with more complex plant-based dishes, this salad shows it doesn't have to be. A few simple ingredients, a gentle dressing, and fresh vegetables are enough to create a meal that's not only light and refreshing but also extremely nourishing.
Ingredients:
- 1 cup of dry soybeans (or 2 cups cooked),
- 1 red bell pepper,
- 1 cucumber,
- 10 cherry tomatoes,
- A handful of arugula or lamb's lettuce,
- 3 tablespoons of olive oil,
- 1 tablespoon of lemon juice,
- Salt and pepper to taste,
- Fresh herbs (parsley, basil).
Preparation:
- Soak the dry soybeans overnight in a large amount of water, then cook until tender (about 1–1.5 hours), drain and cool.
- Dice the bell pepper, cucumber, and tomatoes, mix with the cooked soy, and add the arugula.
- In a separate bowl, prepare a dressing from olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and gently mix; sprinkle fresh herbs on top.
