If you are currently pregnant and you actually are tempted by the thought: soya chunks during third trimester. You will find many beneficial facts on that topic, as well as tips, guidance, opinions, and answers to be able to questions related to being pregnant, correct nutrition and diet programs.
Although it is a product that has been with us for many years, textured soy has gained a lot in popularity and we could say that is in fashion , especially among vegans, vegetarians or those seeking to reduce their meat consumption. At present it can be found on the shelves of almost all large supermarkets, a sign that demand is strong and that more and more people are consuming it.
Textured soy entered my life several months ago, when I was looking for foods to add to my new vegetarian diet. Despite not knowing anything about it, I was encouraged to try it and today it has become an essential in my pantry. Not only because of the possibilities it presents in the kitchen but because it is a food with a high nutritional value and very beneficial for our body.
What is textured soy and how do you get it?
Textured soy is obtained from soybeans, a legume over 5,000 years old, or rather, from soybean meal. Also known as soy meat or textured vegetable protein, textured soy does not contain chemical additives or colorings and is 100% natural . The production process begins with the extraction of the oil from the soybeans, which, when refined, becomes soybean oil.
The solid residue that remains after defatting the soy beans is dehydrated to make soy flour. This is subjected to an extrusion process, that is, a series of processes, high temperature, pressure, texturing and dehydration , which result in a product that could well look like crumbs, crusts or pieces of bread. dry.
Textured soy can be left to dry and marketed as is. In this dehydrated format it is a stable product with a very long expiration date. It can also be hydrated, seasoned, mixed with other ingredients and sold as a finished product, usually frozen, in the form of hamburgers, meatballs and the like. In this case, its expiration date is shorter and it must be stored cold to keep it in good condition.
What nutritional values does textured soy have?
Textured soybeans are low in saturated fat and salt, sugar free, a great source of fiber and very rich in protein and quality carbohydrates. The nutritional values per 100 grams of textured soy are 364 kcal, 4 g of fats, of which 0.6 g are saturated, 30 g of carbohydrates, 4 g of fiber, 50 g of protein and 0.04 g of salt.
According to the study published in Journal of Agricultural and Food Chemistry , textured soybeans contain an appreciable amount of isoflavones with antioxidant functions in the body, as occurs with other products derived from soybeans. Although it is used as a meat substitute, it should be remembered that it is a legume and as such it should be considered from a nutritional point of view (not as a substitute for meat).
How and where can you buy textured soy?
Textured soybeans are generally sold packaged and dehydrated, without flavors or spices. There are several types of dehydrated textured soy , as you can see in this image: thick, fine, strips, crusts and chunks of different sizes, dark and fillets.
Until recently, textured soy was only marketed in specialty stores and herbalists. Nowadays it can be found in most supermarkets, in the organic food section , especially in its most common dehydrated forms: textured soy fillets, also called soy milanesas, and soy thick and fine textured, as well as in a finished format such as hamburgers and meatballs, among others.
The price of dehydrated textured soybeans costs about € 6 per kilo , with slight variations depending on the establishment where it is purchased, the brand and the type of soy. Finished products have a higher cost.
How to cook with textured soy?
The taste and smell of textured soy is practically neutral, so it needs a good seasoning to make it tasty . Finished textured soy does not need more than to be cooked according to the manufacturer’s instructions, but dehydrated is another matter and requires a series of simple and quick steps to prepare it.
Although dehydrated textured soy can be eaten as is, that is, dry, but it is usual to hydrate it in a liquid . This can be done before cooking or take advantage of the liquid from the stew that we are going to prepare to hydrate it.That is, if we prepare a Bolognese, we can add it directly to the sauce during cooking and let it hydrate as it goes.
Hydrating textured soybeans before cooking is quick and easy. We just have to place the soybeans in a deep container and cover with twice the water by volume (like when we make rice). In 15 minutes it is ready to be used. If we use hot water we speed up the process and save time. If we go over the hydration time, nothing happens.
On the other hand, a good alternative to water is to hydrate the soy in broth so that it takes on its flavor and requires less seasoning. Soy absorbs liquid and increases three times its size . If we go overboard with the amount of hydrated soy, we can keep it in the fridge, in a hermetically sealed container, for three or four days.
Once hydrated, the soy is transferred to a strainer and let it drain slightly to release the excess liquid. We can press gently, but without overdoing it or squeezing it because it can get too dry. It is then sautéed with a little extra virgin olive oil, spices, herbs, soy sauce, or other flavor-enhancing seasonings.
Once this is done, you just need to be encouraged to cook recipes such as false Bolognese lasagna, meatballs, stuffed aubergines and many other preparations. I have already tried a few, which I will share little by little to give you ideas about the use of textured soy in our kitchens . Although surely you have many more to suggest. Can you tell me through the comments form?
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