Soy: Misunderstood superfood making a nutritious comeback
Although soy is one of the most valuable leguminous plants globally, it still evokes controversy and distrust. This skepticism is unwarranted. Formerly associated mainly with vegetarian diets, soy is now making a resurgence as an excellent protein source that can confidently compete with meat. Additionally, soy provides essential amino acids, fibre, vitamins, and minerals that support overall health.
Despite the many myths surrounding soy, there's no denying it is one of the most valuable and versatile plant products. Rich in protein and fibre, soy is perfect not just for plant-based diets but for everyone's daily menu. A salad with cooked soy is a quick, simple, and highly nutritious way to include it in 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 when considering 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 primary asset is its high content of complete protein, which provides all essential amino acids—a rarity among plants.
But that's not all. Soy offers other valuable components that positively impact health and well-being. Here’s why it’s worth adding it to your diet:
- Rich in protein — around 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, which are beneficial for the heart.
- Isoflavones — plant compounds that may support hormonal balance and have protective effects, including on the circulatory system.
- Culinary versatility — soy 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 needn't be. A few simple ingredients, a gentle dressing, and a bit of fresh vegetables are enough to create a meal that is not only light and refreshing but also extremely nourishing.
Ingredients:
- 90 grams of dry soybeans (or 180 grams cooked),
- 1 red bell pepper,
- 1 cucumber,
- 10 cherry tomatoes,
- A handful of rocket 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 rocket.
- In a separate bowl, prepare a dressing from olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad, gently mix, and sprinkle fresh herbs on top.
