Soy shines: Protein-packed legume makes healthy comeback
Although soy is one of the most valuable legumes in the world, it still evokes controversy and distrust. This skepticism is unwarranted. Long associated primarily with vegetarian diets, soy is now making a comeback as an excellent source of protein that can confidently compete with meat. Moreover, soy provides not only essential amino acids but also fiber, vitamins, and minerals that support overall health.
Despite the many myths surrounding soy, there's no denying that it is one of the most valuable and versatile plant-based foods. Rich in protein and fiber, it is perfect not only for plant-based diets but also for anyone's daily menu. A salad with cooked soy is a quick, simple, and highly 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, its nutritional properties are hard to ignore. It is one of the most versatile plants in the world, used in both Asian cuisine and modern plant-based diets. Its primary benefit 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 to your menu:
- Rich in protein — around 36 grams of protein in 3.5 ounces of dry soybeans, making it one of the best plant sources of this nutrient.
- Long-lasting fullness — high fiber 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 offer protective effects, including benefits for the circulatory system.
- Culinary versatility — it can be cooked, baked, fried, and marinated.
Simple salad with cooked soy
Though soy is often associated with more complex plant-based dishes, this salad demonstrates that it doesn't have to be. Just a few simple ingredients, a gentle dressing, and a bit of fresh vegetables create a meal that is 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, then sprinkle fresh herbs on top.
