5 reasons to cook soy meat: recipes, benefits and nutritional supplements

Soy is a favorite plant source of protein for vegetarians and an alternative to animal foods. Not many people know the benefits of soy meat and how to cook delicious dishes. However, due to the specific composition of the product, there are contraindications for use. What do you need to know about plant-based meat so as not to harm your health? Let's find out!

The ideology of vegetarianism is accompanied by a rejection of animal meat in favor of vegetable protein, but even those who belong to the category of “omnivores” are now trying to replace meat with soy.

If we abstract from ideology and face the truth, then even the most zealous meat-eaters cannot hide from soy: the component is added to sausages, minced meat, cutlets, and sweets. The list of products is innumerable.

A common belief is that soy is dangerous. Fears take precedence over curiosity, so the product remains unnoticed. And in vain. High-quality vegetable protein grown without adding GMOs will benefit the body and diversify the diet.

In this article we will look at:

• how soy meat is prepared and is it good for all ages;
• advantages of a plant analogue over animal protein;
• when the product is truly dangerous;
• how to cook delicious soy meat: interesting recipes.

Production

The raw material for the production of the product is soybeans, ground into flour with further degreasing. This stage is accompanied by the addition of wheat extracts, oats, and cotton seeds. Next, the mixture is kneaded into dough and steamed. The consistency of the mass is porous, like a sponge. Slices are cut and dried. Finished parts come in different shapes and have a number of purposes:

• crumb - goes for minced meat;
• middle pieces – making flakes;
• large sizes - goulash, stew, pilaf.

In addition to flour, soybean meal is used, which is the residue after making soybean oil. To improve the taste of the product, vegetables and corn are added to soy meat. The ingredients do not harm the body, they only add benefits.

What about GMOs?

There remains one more question that has no answer today: genetically modified soybeans.
There is an opinion that GMOs are harmful, but there is no scientific basis for this. Although, for the sake of truth, it is worth saying that there are no refutations that it is safe. While the world is frozen in anticipation of a decision, it is better to abstain and not eat foods containing GMOs

.

Many countries, including Russia, have passed laws obliging manufacturers to label their products accordingly and indicate the presence of GMOs in them. In our country, it is obligatory to do this if the GMO content level is above 0.9%.

Therefore, you should carefully study the labels, and it is best to minimize soy in your menu

:

• small children;
• nursing and expectant mothers;
• people prone to allergies;
• patients with renal failure.

When there are no contraindications, then processed soy appearing on your table two or three times a week will not harm your health.
But still, keep in mind that despite its nutritional value, soy meat is the result of deep processing of soybeans, which means it is less healthy than, say, cereal porridge or the same soybeans, but whole and simply boiled until soft

. You can eat a lot of them and get benefits, but soy meat and tofu are best consumed in doses.

Benefits for men and women

Two components determine the effect on the body:

• abundance of protein;
• high content of the female hormone estrogen.

Positive influence of components:

• prevention of heart disease;
• lowering sugar levels;
• strengthens bones (calcium);
• improves thinking, memory (lecithin, choline);
• replenishment of the deficiency of the female hormone (estrogen);
• cancer prevention;
• Helps reduce calorie intake when losing weight.

It has been scientifically proven that adding 30 grams of soy products to your daily menu can reduce bad cholesterol levels!

Pregnancy and breastfeeding

Adding plant-based meat to the diet is dangerous for expectant mothers. Estrogens affect hormonal levels, causing irreparable consequences for the health of a pregnant woman.

The characteristics of the ingredients negatively affect the development and well-being of the fetus. This increases the risk of miscarriage and premature birth. The growth of the child in the mother's womb slows down, which is accompanied by developmental deviations. Therefore, the product is prohibited several months before conception and during breastfeeding.

Is it possible to give soy meat to children?

Soy meat contains healthy calories in the form of protein. Contains a set of essential amino acids and minerals. This makes the product suitable for adding to children's menus. But! Long-term systematic consumption of soy provokes disturbances in the digestive system of the young body.

The lectins included in the composition (a type of sticky protein that impedes the movement of food) negatively affect the intestinal mucosa.

Baby food manufacturers use purified soy protein without genetically modified raw materials. The composition is balanced with plant carbohydrates, fatty acids, and a vitamin and mineral complex, which allows the product to be used for medicinal purposes.

Indications for use:

• disturbance of carbohydrate metabolism;
• gastrointestinal disease;
• lack of the body's ability to break down milk sugar.

You must consult your doctor.

What is soy

This is a type of annual plant from the legume group along with peas, lentils and beans. It reaches a height of about 2 meters. There are different types of soy:

• Manchurian;
• Korean;
• Chinese;
• Indian.

It is one of the most popular and affordable plant proteins used to produce meat, cheese and milk substitutes. For persons who do not consider themselves to be athletes, such a replacement is quite acceptable. Soy is especially common among those who follow a vegan diet. Previously, it was believed that soy products were only harmful, but after a series of studies it was proven that such raw materials have several beneficial properties due to their unique composition.

Chemical composition

Soy has become popular due to its high protein content, which contains amino acids essential for the body. Depending on its variety, the level of these nutrients can vary from 30 to 50%. The composition of soybeans, in addition to proteins, includes the following components:

• folic acid;
• iodine;
• calcium;
• phosphorus;
• iron;
• vitamin E;
• potassium;
• magnesium;
• vitamin B1;
• amino acids – arginine, histidine, methionine, tryptophan, phenylalanine, valine, lysine, glycine, serine, cysteine;
• fatty acid;
• phytoestrogens;
• sucrose, glucose, fructose.

Calories and nutritional value

The protein in this variety of beans has a heterogeneous structure, so the body well absorbs about 70% of the total amount of this nutritional component. The levels of other nutrients are as follows:

• fats – 16-27%;
• saturated fatty acids – 13-14%;
• unsaturated fatty acids – 87%.

Soy also contains carbohydrates in a mass fraction of about 30 g per 100 g of product. Additionally, this plant contains rare substances – isoflavones, which have estrogenic activity. The calorie content of soybeans is determined by the maturity of the beans. Unripe beans have a nutritional value of approximately 147 calories per 100 g. For mature beans, the same figure is already 446 kcal per 100 g.

Consumption of soy meat for diseases

The beneficial composition of soy protein is used as a disease prevention.

Diabetes

Helps diabetics in stabilizing the protein-carbohydrate balance.

Gastritis and pancreatitis

Gastrointestinal diseases require you to follow a diet. Amino acids in soy meat normalize the functioning of the pancreas. However, excessive addition of the product to the menu due to the abundance of fiber can harm the body and cause an attack of gastritis.

For pancreatitis, soy meat is excluded for 3-5 days from the onset of the disorder.

Where to buy soybeans for cooking

It is sold in any Korean or Japanese food stores. You can sometimes buy soy meat, like other similar products, at the market. For active Internet users, it will be more convenient to order them in an online store with home delivery, and sometimes you can get a discount when purchasing. Among the domestic companies from which you can purchase soy food, the following stand out:

• COMPANY ;
• association of soybean processors "ASSOYA";
• Inter Soya LLC;
• Soy Products LLC;
• JSC "Belok"

The benefits of soy meat for weight loss

The main advantage of the product is that soy meat has a low calorie content, which allows you to fit the finished dish into the diet of any diet. For example, on the Dukan diet, the component is added at the “Alternation” stage, 25 grams per day.

The use of soy products cleanses the body of toxins, promotes weight loss, and proteins and amino acid complexes compensate for the deficiency of components in case of refusal of meat dishes.

Recommendations for losing weight:

• When choosing a recipe for preparing soy meat, it is recommended to give preference to steaming, stewing, and baking;
• soak meat in lean or vegetable broth, water;
• do not mix vegetable protein with animal meat or legumes to avoid overloading the digestive tract;
• fresh salads or vegetable dishes are the perfect side dish.

Soy meat when drying the body

The amino acids and protein included in dietary plant meat will help athletes reduce the percentage of subcutaneous fat while drying their bodies, while maintaining muscle mass. Fiber promotes long-term satiety, which is important during a calorie deficit.

How much do soybean products cost?

Before you buy soybeans in Moscow, St. Petersburg or any other city, you need to study the prices for products made from this raw material. The cost depends on the manufacturer and place of purchase. Specific price examples:

Name	Quantity	Price, in rubles
Fuzhu	0.5 kg	156
Vegetable cream	0.5 kg	149
Frozen green beans	0.5 kg	156
Flour	100 g	152
Meat	1 kg	128
Sauce	500 ml	168
Lecithin	1 kg	78
Tofu	175 g	95

Harm of soy meat and contraindications for consumption

It is necessary to use the ingredient with caution if you have diseases:

• hepatitis, cirrhosis (liver);
• genitourinary system, kidneys;
• cancerous tumors in the mammary glands, ovaries;
• disruption of the thyroid gland;
• food allergies, individual intolerances.

Due to the abundance of estrogen, risks arise:

• in children – failure of sexual development, growth arrest;
• in men – decreased testosterone levels, problems with libido, difficulty growing muscle mass, enlarged breasts and fat in the waist area;
• in women - problems with conception, threat of miscarriage, fetal disorders during pregnancy.

How to cook delicious soy meat at home

A variety of recipes are easy to prepare, but it is important to remember a few tricks on how to make soy meat tasty:

• dry ingredients are soaked in hot water with added spices. This way the product will absorb the taste of the seasonings. If we talk about how long to cook soy meat, then 15-25 minutes is enough;
• To prevent soy meat cutlets from falling apart, you need to add an egg;
• the volume after cooking increases two and a half times, so you need to squeeze out the excess liquid with your hands to eliminate the wateriness of the intended dish;
• in order to make the salad or goulash made from soy meat juicy, sour cream, cream, and coconut milk are added during the stewing process;
• Many people note that soy meat tastes like chicken, so seasonings for cooking poultry are suitable for the soy counterpart.

The proposed soy meat recipes will open up new sensations and pleasantly surprise gourmets.

Vegan jellied meat

An interesting way to cook soy meat, the recipe of which will be appreciated by vegans and people who observe fasting.

Vegetarian jellied meat

Recipe No. 1
Cooking method:

• Boil minced meat in broth for 10 minutes. Add oil, spices, cook for another 5 minutes.
• Add agar-agar, after boiling, cook for another 1 minute.
• Peel the garlic, chop finely, pour into the form for jellied meat.
• Boil carrots, cut into slices. Chop the greens. Place in prepared container.
• Cool the finished broth slightly and pour into the mold. Cover with a lid and leave until completely cool. Place in the refrigerator overnight.

Ingredients: • soy mince – 40 g; • vegetable broth – 400 ml; • garlic – 3 cloves; • agar-agar – 2 tbsp. l.; • carrots – ½ pcs.; • greens – to taste; • soy sauce – 1 tbsp. l.; • coconut oil (any vegetable) – 1 tbsp. l; • pepper – to taste.

Bean and soy meat stew

A nutritious dish suitable for a low-carb diet and a light dinner.

Stew with soy meat

Recipe No. 2
Cooking method:

• Pour oil into a frying pan and heat it up. Add beans, 3 tablespoons of water, cover with a lid. Simmer over low heat, stirring occasionally.
• Boil vegetable meat for 15-20 minutes in water. Drain, squeeze.
• Chop the garlic and add to the beans with spices.
• Stir in the cooked meat and fry over high heat for 5 minutes, stirring occasionally.

Ingredients: • frozen green beans – 400 g; • vegetable oil – 1 tbsp. l.; • garlic – 2 cloves; • soy meat – 1 package;

Pre-frying will help improve the taste of the meat substitute.

Lenten soy stroganoff with mushrooms

Pieces of soy meat soaked in creamy sauce will ideally complement pasta and buckwheat.

Stroganoff with mushrooms

Recipe No. 3
Cooking method:

• Soak soy meat in boiling water for 15 minutes, adding soy sauce.
• Heat a frying pan with oil. Cut the onion into small cubes, crush the garlic, fry over medium heat, stirring constantly.
• Roughly chop the mushrooms and add to the onion.
• Drain the water from the meat and add it to the frying pan along with the mustard. Fry until the meat is golden.
• Add broth and flour. Stir until lumps are eliminated. Cover with a lid and simmer for 3 minutes.
• Pour in cream, spices, stir.

Ingredients: • soy meat – 100 g; • soy sauce – 1 tl.; • fresh champignons – 200 g; • vegetable oil – 2 tbsp. l.; • oat cream (regular) – 250 ml; • onions – 1 pc.; • mustard – 1 tbsp. l.; • garlic – 3 cloves; • flour – 1 tbsp. l.; • vegetable broth (water) – 150 ml; • salt, spices - to taste.

Soy meat goulash

Perfect goulash made from soy meat, which does not differ in taste from the original.

Goulash with meat

Recipe No. 4
Cooking method:

• Preparing meat: pour boiling water with spices and bay leaf. Boil for 5 minutes.
• Wash and peel the vegetables. Coarsely chop onions, carrots, peppers. Fry in a deep frying pan with added oil.
• Squeeze out the soy meat, reserving the drained water. Add the pieces to the vegetables and fry.
• Pour water into the pan, adding more liquid if necessary. Add tomato paste and spices. Simmer over low heat for 30 minutes. Add chopped garlic at the end

Ingredients: • soy meat – 80 g; • carrots – 1 pc.; • onions – 1 pc.; • bell pepper – 1 pc.; • tomato paste – 2 tbsp. l.; • vegetable oil – 1 tbsp. l; • garlic – 2 cloves; • bay leaf – 1 pc.; • salt, spices - to taste.

Pilaf in a slow cooker with prunes

A fragrant, juicy dish that deserves to be found even on a holiday table.

Pilaf in a slow cooker

Recipe No. 5
Cooking method:

• Meat : pour boiling water with spices and soy sauce. Cover with a lid and leave for 20 minutes.
• Cut the onion into half rings, grate the carrots on a coarse grater, and chop the garlic. If the prunes are hard, then soak them in boiling water for 10 minutes prematurely and cut them into 3 parts. Place the ingredients in a frying pan with some oil. Grind the cumin and add to the vegetables. Fry until golden.
• Add cooked meat, fry for another 5 minutes.
• Place the resulting mixture in a multicooker bowl.
• Rinse the rice and add to the vegetables. Pour in water so that the liquid covers the future pilaf by 1 cm.
• Cook in the “Pilaf” mode for 30 minutes.

Ingredients: • long grain rice – 450 g; • soy meat – 60 g; • onions – 2 pcs.; • carrots – 3 pcs.; • prunes – 300 g; • soy sauce – 3 tbsp. l; • barberry – 1 pinch (optional); • cumin – 2 tsp; • salt, spices - to taste.

Navy pasta

Lenten recipe for a dish familiar from childhood.