How to fry soy meat. Soy recipes

Soy meat is herbal product, which many accuse of being harmful. At the same time, it cannot be denied that it contains protein and can replace regular meat in the human diet. It is actively consumed in the East, and there, as you know, they do not eat unhealthy food. As is obvious from the name, soy meat is made from soybeans, more precisely from it. It comes in the form of goulash, flakes, minced meat, etc., and also tastes like real meat. Soy contains a lot useful substances. Firstly Secondly, fatty acid, thirdly, vitamins. Soy is no more harmful to the body than peas or beans. Dishes from soy meat shown when various diseases and diets. However, when we talk about the benefits of soy, it should be understood that we are talking about natural product, and not about genetically modified.

So, the naturalness of the product is the main thing you should pay attention to when choosing soy meat. Recipes for dishes made from it are almost as varied and numerous as those made from natural meat.

Soy meat: soup recipes

Cheese soup

Very unusual soup Can be prepared with soy meat and cheese. To do this, we will take 4 potatoes, peel and cut into cubes, and then just boil them by pouring one and a half liters of water into the pan. Then cut one carrot and one onion, lightly fry and add to the potatoes. Boil for 5 minutes, then put 1 spoon of soy meat into the pan and cook for another 5 minutes. Then add 1 processed cheese, pepper and salt and, when it boils, remove from the oven. Already in the plates, sprinkle with chopped herbs, and you can also add a little kirieshki.

Noodle soup

Peel 2 carrots and potatoes and cut them into cubes. Together with 150 g, put in water and cook for 15 minutes, after which you can add 0.5 cans of green peas, a little less than a glass of noodles, asafoetida (half a teaspoon), salt and spices to your taste. When cooked, pour into plates and add canned corn and chopped dill.

Soy meat: stew recipes

150 g of soy meat needs to be soaked in meat broth for half an hour, then squeeze and fry in oil for 5 minutes. Then add 2 large spoons of soy sauce to the pan.

We cut 1 zucchini into rings, and 3 potatoes and 1 sweet pepper into slices and also place in the frying pan. Pour a little broth there, add pepper and salt and simmer for another 15 minutes, i.e. until ready. Then add 3 tablespoons of chopped peanuts to the stew and let it brew for 15 minutes to add flavor.

Soy meat: salad recipes

And beets

200 g of soy meat must be cooked according to the instructions and cut into small cubes. Boil one small beetroot and grate three. Add beets, 2 tablespoons of peas, a little chopped garlic, salt, spices and mayonnaise to the meat (it can be replaced with vegetable oil). Sprinkle finely chopped salad on top boiled egg and dill greens.

Salad with pickles and champignons

200 g of champignons need to be boiled and cut into thin pieces. Soy meat (150 g) is also boiled and cut, and then mixed with mushrooms. Add to them 1 chopped pickled cucumber, pepper, salt and mayonnaise. If desired, you can add a little sautéed onion.

Potato and egg salad

Cut 6 boiled potatoes and 3 small pickled cucumbers into cubes, finely chop 1 large onion. We also cut one egg and a little parsley. Mix everything, add 750 g of meat and coat with mayonnaise.

Korean soy meat

Pour boiling water over 500 g of soy meat and cover with a lid. We replace the water every 30 minutes. In total, keep the meat in boiling water for 1.5 hours. Cut four small carrots into strips, 3 cloves of garlic also need to be cut and lightly fried, and then mixed with carrots. Salt, add red and black allspice, a pinch of curry, 2 tablespoons of vinegar and one spoon of sugar. Then we put soy meat there. Lightly fry the sesame seeds (without oil) and add them to the meat. To enhance the taste, you can add a little Lotus spice. Before serving, sprinkle with herbs.

Soy meat is a common product of processing soybeans, which, thanks to high content protein, is popular in vegetarian and vegan diets. Dishes made from soy meat have a moderate calorie content, are easier to digest compared to meat, and carry useful action for good health. Let's find out how this product is produced, what its pros and cons are, and how to cook soy meat so that it is healthy and tasty.

From this article you will learn:

How is soy meat made?

From a scientific point of view, soy meat is a textured product that is produced by cooking defatted flour. The key advantages of such a product are its high protein content, quick processing until ready, and a low proportion of fat in the composition. Thanks to these qualities, soy textures have long been popular in Southeast Asia, and more recently in the West. In English they are called textured soy proteins or proteins.

To prepare a textured product, cooking with soybean meal or flour mixed with water is used. This procedure results in a moist, spongy substance that, when dried, resembles animal meat. To find out what soy meat looks like, check out the photos in the article.

Depending on the details of the production cycle and further processing, soybean textures are sold in the form of flakes, granulated minced meat, goulash, chops, oblong or square pieces. The production of such meat is inexpensive because it fits well into the cycle of processing soybeans into oil. After separating the fats, what remains is meal, which can be ground into flour or immediately textured.

Soy meat: composition and calorie content

It should be noted that the nutrient content and calorie content of soy meat in finished form are very different from these figures. It is impossible to give absolutely accurate figures, because the product is mixed with other ingredients and oil. However, due to the fact that before use the texture is soaked and increases 2-3 times in volume, a reduction in these figures is true for any dish. For example, if 100 grams of product absorbs 150 ml of water, the calorie content will decrease from 280 kcal to 112 kcal.

Vitamin A – 2 mcg.
Thiamine (B1) –0.691 mg.
Riboflavin (B2) – 0.850 mg.
Pantothenic acid (B5) – 1.976 mg.
Pyridoxine (B6) – 0.569 mg.
Folate (B9) – 303 mcg.
Alpha tocopherol (E) – 17.3 g.
Biotin (H) – 0.06 mcg.
Calcium – 244 mg.
Potassium – 2390 mg.
Magnesium – 306 mg.
Phosphorus – 701 mg.
Sodium – 3 mg.
Iron – 13.7 mg.
Copper – 2 mcg.
Selenium – 3.3 mcg.
Zinc – 5.06 mg.
Manganese – 3.8 mg.

Soy meat: benefits and harms

Soy protein is easily absorbed by the body and is broken down into dozens of amino acids necessary to maintain the health and function of all internal organs and systems.
Having a moderate amount soy protein in the diet reduces the risk of the occurrence and development of cardiovascular diseases, osteoporosis, allergic reactions, diseases of the endocrine and reproductive systems.
Soy meat has very little fat in its composition, so it does not negatively affect vascular health and does not contribute to weight gain. excess weight.
In its finished form, the textured product has a calorie content of no more than 120-140 kcal, which allows it to be classified as a dietary product.
The meat contains raffinose, one of the sugars that supports intestinal bifidoculture, thereby improving the efficiency of absorption of food components by the walls of the organ and stimulating the peristalsis of smooth muscles.
Due to the high potassium content in the composition, the absorption of other minerals is improved, the water-salt balance in the body is stabilized, muscle tone and vascular permeability of the circulatory system are improved.
Along with the texture, the body receives iron, which is necessary for disinfecting the blood and maintaining its normal composition.
Selenium, manganese and vitamin E, as strong antioxidants, reduce the likelihood of cancer and have a general strengthening effect on the immune system.
Thanks to the large amount of lecithin, choline and B vitamins, regular use soy texturates have a positive effect on work nervous system and external beauty.
Soy isoflavones, being phytoestrogens, can have a positive effect on the functioning of the endocrine system and reproductive health (although the opposite effect is also possible). If the insufficient production of one’s own estrogens is replenished with plant ones, unpleasant syndromes of menopause and the menstrual cycle are reduced, and emotional swings are mitigated.

Is soy meat harmful: contraindications

However, the answer to the question of whether soy meat is healthy cannot be unequivocally positive. There are a number of situations in which its use is not recommended:

You should not use it without a doctor’s permission if you have pancreatic or thyroid gland, liver, gastrointestinal tract;
soy products can worsen a person’s condition if he or she has an intolerance to legumes;
gynecologists do not recommend consuming soy for women during pregnancy and lactation;
consuming soy meat for hormone-dependent tumors can worsen the course of the disease;
Due to the possible impediment to the development and provocation of allergies, it is not recommended to give soy products to children under 1-3 years of age.

Soy meat: benefits and harms for women

Experts believe that large amounts of soy products negatively affect fertility due to the presence of genistein. This substance affects the menstrual cycle and egg development. In addition, most gynecologists agree that it is better to exclude soy products from the diet during pregnancy. As a rule, there is no direct danger, however, the mechanisms of action of all substances that are in soy on the mother and child have not been studied in sufficient detail. Some doctors even say that soy provokes early labor or miscarriage. To be on the safe side, it is better to give up texture before conception or as soon as pregnancy becomes known.

Soy isoflavones generally have beneficial effects on women's health. They make it easier to go through the menstrual cycle, mitigate the symptoms of menopause and negative psycho-emotional changes. In addition, replenishing the lack of estrogen with a plant analogue increases libido and makes sex life brighter and more intense.

However, in situations where a woman’s hormonal levels are normal, phytoestrogens are harmful. Oncologists believe that excess hormones provoke the growth of dependent tumors.

Soy meat: benefits and harm for men

Artificial meat made from soybeans is also beneficial for men. It is good source easily digestible protein needed by the body during heavy physical and mental stress. In addition, the product helps improve metabolic and digestive processes, stabilizes the nervous system.

However, you should remember the high content of phytoestrogens, which, undoubtedly, can be beneficial for a man, but are mainly harmful. Men also have estrogens, called female hormones, because they perform certain important tasks. However, their level almost never goes beyond normal and does not need adjustment. With high soy consumption, phytoestrogens can make hormone levels too high and negatively affect your well-being:

reduce testosterone levels;
reduce libido;
weaken reproductive abilities;
provoke excess weight gain due to deposits in the waist, hips and chest;
disrupt emotional stability.

Of course, completely exclude processed products soybeans not necessarily from the diet. It is enough to adhere to rational frameworks and monitor your health. Including hormonal balance.

Soy meat: cooking recipes

Due to the fact that soy protein textures themselves do not have a pronounced taste and are well saturated with marinades and broths, almost anything can be prepared from them. Of what can be prepared from soy minced meat and meat, the most popular are vegetarian analogues of classic meat dishes: goulash, cutlets, pilaf, pasta, soups, sausages, omelettes, etc. At home, you can make sausage, frankfurters, dumplings and other similar semi-finished products. Some of them are even found on sale, most often in specialty stores.

How to cook delicious soy meat at home

To make a product that does not have a clear flavor, you need to select for it delicious marinade or broth. Textures are well saturated with liquid and increase in volume, so this is one of the main principles of their preparation.

How long to cook soy meat

On average, to get it ready, soy meat is cooked for 10 minutes. It should be borne in mind that it increases greatly in volume, so it is better to take at least 5-6 parts of liquid for 1 part of the product.

How to cook dry soy meat

This simple dish from Asian cuisine, suitable for a vegetarian dinner or lunch. The recipe is for 2 servings.

Ingredients:

texture – 300 g;
water – 1 glass;
onions – 2 medium pieces;
carrots – 1 medium;
soy sauce– ½ cup;
fresh dill – 5-10 g;
garlic – 3 cloves;
tomato paste – 5 tbsp;
vegetable oil, ground red pepper.

Preparation:

Add sauce to water heated to 60-70˚C, tomato paste and pepper.
Pour hot marinade over dry meat for 12-15 minutes.
Peel and chop the vegetables: grate the carrots, cut the onion into half rings.
Fry carrots and onions in oil until soft.
Add the meat base to the pan. Fry for another 7-8 minutes.
Season the dish with crushed garlic, dill, and spices. Leave covered for 3-5 minutes.

How to cook soy meat in Korean

This recipe makes 4 servings and takes about 12 hours to prepare. Better time for consumption - lunch or dinner. Calorie content - approximately 141 kcal/100 g.

Ingredients:

goulash or other texture – 100 g;
fresh or prepared Korean carrots – 150 g;
garlic – 4 cloves;
vegetable oil – 2 tbsp;
ground red pepper – ¼ tsp;
ground coriander – ½ tsp.
vinegar - 3 tbsp;
granulated sugar – 2 tbsp.

Preparation:

Mix vinegar, coriander, sugar, pepper, vegetable oil and 1 spoon of water to create a marinade.
Peel the carrots and cut them on a grater with “Korean” blades. Chop the garlic.
Pour the marinade over the vegetables and put them in the refrigerator for 1-2 hours. cling film for good flavor and aromatic extraction.
Boil the meat over low heat in 1 liter of water (6-7 minutes). Drain in a colander.
Mix the soy and pickled vegetables well and place in the refrigerator for another 8-10 hours to soak.

Homemade soy cutlets

Ingredients:

mushrooms – 300 g;
dry soy meat – 100 g;
onion – 1 pc.;
carrots – 1 pc.;
flour – 3 tbsp;
vegetable oil – 2 tbsp;
soy sauce – 3 tbsp;
breadcrumbs - 1 tbsp;
spices and salt.

Preparation:

Mix soy sauce with ½ cup of water and pour over meat for 15 minutes.
Peel and finely chop the onion.
Mix the swollen meat with onions and mushrooms and grind through a meat grinder.
Peel, grate and lightly fry the carrots in oil.
Add spices, flour and carrot shavings to the minced meat.
Form minced meat into patties and roll in breading.
Fry the soy minced cutlets until fully cooked for 5-10 minutes in oil.

How to make soybean sausage at home

Ingredients:

soy mince – 600 g;
bread pulp – 100 g;
garlic – 1 clove;
egg – 1 pc.;
onion – 1 pc.;
ketchup – 50 g;
sour cream – 50 g;
vegetable oil – 2 tbsp;
flour – 2 tbsp;
salt, pepper - individually.

Preparation:

Soak the minced meat in water according to the manufacturer's instructions.
Cut the bread into pieces, mix with minced meat, add chopped onion and garlic, and grind through a meat grinder.
Add pepper, salt and eggs to the resulting mixture. After mixing well, get minced meat from which you can make sausages.
Roll the sausages in a plate with flour and fry in a frying pan in oil until golden brown.
Transfer the fried sausages to a baking dish, pour ketchup and sour cream mixed together. Place in the oven, preheated to 170˚C, for 5-7 minutes.

Soy goulash: preparation

Ingredients:

zucchini – 1 pc.;
eggplant – 1 pc.;
dry goulash – 300-400 g;
tomatoes – 2 pcs.;
bell pepper – 1 pc.;
carrots – 1 pc.;
onion – 1 pc.;
water – 200-250 ml;
vegetable oil – 5-7 tbsp;
pepper, herbs, salt.

Preparation:

Pour boiling water over the goulash and leave covered for a quarter of an hour.
Grate the carrots, cut the onion, zucchini, eggplant, tomatoes and peppers into half rings - into cubes.
Place the carrots and onions in a frying pan in heated oil and fry until the onions become translucent.
Add eggplant and zucchini, fry for another 4-5 minutes.
Add pepper and continue frying. After 5 minutes, close the pan with a lid.
After 10 minutes of simmering, add the tomatoes and keep the vegetables covered for another 5-7 minutes.
Add soaked goulash. Simmer the dish for 5-7 minutes.
Salt, pepper, garnish with herbs and turn off the heat.

Soy schnitzel with vegetables

Ingredients:

potatoes – 300 g;
dry schnitzel – 70 g;
carrots – 120 g;
water – 150 ml;
“Narsharab” sauce – 15 g;
Bell pepper red – 100 g;
Kikkoman teriyaki sauce – 25 g.

Preparation:

2 hours before cooking, pour in the semi-finished product boiled water and leave to swell.
Boil the swollen schnitzel for about 20 minutes.
At this time, peel the vegetables and cut them: carrots into slices, peppers into strips, potatoes into cubes.
Place the boiled schnitzel in a colander to drain excess water. Cut it into strips.
Add ½ tsp of oil to the heated frying pan or saucepan. cardamom, asafoetida, cumin and 1 tsp. salt. Keep it on the fire for a while so that the oil is saturated with spices.
Add carrots to the oil and fry for about 5 minutes.
Add peppers and potatoes and continue frying over high heat.
After 10 minutes, place the schnitzel pieces into the saucepan. Fry it a little, stirring, and then cover the dish with a lid.
Make teriyaki sauce pomegranate sauce and water.
Add the sauce to the remaining ingredients and simmer for another 15 minutes over low heat. You can add spices to your taste.

How to deliciously cook soy meat in a slow cooker

Ingredients:

dry soy goulash – 250 g;
carrots – 1 pc.;
onion – 1 pc.;
tomatoes in own juice– 200 g;
vegetable oil – 2 tbsp;
dried paprika – 1 tbsp;
spices, salt.

Preparation:

Pour boiling water over the soybean texture and leave for 10-12 minutes to swell.
Grease the multicooker bowl with oil and turn on the “Frying” mode.
After heating the container, transfer the meat squeezed out of the water into it and fry it until golden brown.
Add diced onions and carrots to the meat.
Salt, pepper, add paprika and continue frying the dish.
Add tomatoes.
After 5 minutes, switch the multicooker to stewing mode for 25-30 minutes.
Serve the dish garnished with herbs.

How to cook soy meat correctly: Dukan omelet

Ingredients:

broth for lean meat– 150 ml;
soy meat – 20 g;
vegetable oil – 1-2 tbsp;
egg white – 3 pcs.;
spices and salt - optional.

Preparation:

Mix the meat with the broth and let it swell for 15-20 minutes.
Lightly squeeze the water out of the texture and pass through a meat grinder.
Add minced meat to whipped egg whites. Add the mixture with spices and salt.
Transfer the minced meat into a baking dish in the oven, previously greased with oil.
Bake in an oven preheated to 180˚C for 10 minutes.

Video: How to cook soy meat

The right approach and ability to cook soy meat will provide you with an inexpensive, light and very tasty dish. In the material below we will refute the myths about the tastelessness of soy meat.

Even many vegetarians do not like soy meat, let alone non-vegetarians. Which is not surprising - boiled, colorless, tasteless, slippery pieces, even outwardly completely different from real meat, can whet the appetite of few people.

Soy beef stroganoff

Ingredients

carrots - 1 pc.
onion - 1 pc.
water (or vegetable broth) - 200 ml
soy meat - 120g
oil - 50 ml
ketchup – 50g
pepper - to taste
salt - to taste.

Preparation

Soy meat needs to be poured with a liter of boiling water. Leave it for 10 minutes. Thinly slice the onion. Do the same with carrots. Heat the oil. Fry onions and carrots until soft. Place the soy meat in a colander. Rinse the meat several times under running water. If after soaking it turns out in large pieces, then it needs to be cut into strips like beef Stroganoff. Place soy meat in a frying pan with vegetables. Mix. Fry for five minutes.

Add ketchup and fry for another five minutes. Pour in water or vegetable broth. Cook for another five minutes. Add pepper and salt to taste. Sometimes ketchup and broth can be replaced with a glass tomato juice. Beef stroganoff made from soy meat is ready.

Soy goulash

Soy meat goulash is healthy, low-calorie Lenten dish. The goulash turns out tasty, aromatic and satisfying. If soy meat is cooked correctly, you will get an excellent lean dish, similar to real meat.

Ingredients

soy meat - 250 g (dry product);
boiling water - 500 ml;
carrots - 1 pc.;
onion - 1 pc.;
bell pepper- ½ pcs.;
vegetable oil - 2 tbsp. l.;
garlic - 2 cloves (or wild garlic 1/3 bunch);
boiled water - 100 ml;
salt, pepper - to taste;
coriander, khmeli-suneli - to taste;
soy sauce - 1-2 tbsp. l.

Preparation

To prepare soy meat goulash, you first need to soak the soy in boiling water. To do this, pour the soy meat into a saucepan. Pour boiling water over the meat (ratio of water to meat: 2 parts boiling water to 1 part meat). Cover the pan with a lid and leave the meat to swell for about 20-30 minutes.
We check the readiness of soy meat for further cooking in the following way: take a piece of meat and cut it in half, there should be no dry place left inside the piece, the whole piece should be evenly saturated with moisture. While the soybeans are swelling, prepare the vegetables. Peel carrots and onions, remove seeds from bell peppers. Finely chop the onion.
Chop the carrots into medium strips. Cut the bell pepper into strips. Heat vegetable oil in a frying pan. Place the carrots in a heated frying pan and fry them over low heat, stirring, until browned.
Add onions and bell peppers to the carrots, fry the vegetables, stirring, until the onions and peppers are ready (approximately 5-7 minutes). Pour 100 milliliters of water into the fried vegetables and simmer the vegetables under a closed lid for 5 minutes.
After half an hour, the meat has swollen well, drain off the remaining liquid, rinse well under running water - this is necessary in order to remove the smell of soy. And squeeze the pieces out of the liquid. TO stewed vegetables add prepared soy meat. Salt, pepper, add coriander, suneli hops and add soy sauce to taste.
Simmer the soy goulash with vegetables for about 10-15 minutes over low heat, stirring occasionally; if the liquid evaporates, you can add more. At the end of cooking, add garlic, passed through a press, or, if it’s in season, wild garlic to the goulash.

Serve soy meat goulash with any side dish: mashed potatoes, buckwheat, rice, pasta.

Soy meat with baked potatoes and vegetables

Ingredients

Soy meat - 1 piece
Carrots - 1 piece
Onion - 1 piece
Sweet pepper - 1 piece
Tomatoes - 1 piece
Champignons – 200 g
Garlic - 2 cloves
Dill - 1 bunch
Soy sauce to taste
Grated ginger - 1 g
Curry to taste
Potatoes - 1 kg
Oregano to taste
Basil to taste
Olive oil taste
White dry wine taste

Preparation

Chop the vegetables and mushrooms and sauté for a couple of minutes over high heat until golden brown. At the end, add spices: grated garlic, ginger, heat slightly (so that the spices release the aroma), add a tablespoon of dry white wine.

Boil soy meat for 5 minutes in water with soy sauce, drain in a colander. Cut potatoes and tomatoes into slices, mix with sautéed vegetables and soy meat. Bake for 30-40 minutes at 180-220 degrees, covering with foil on top for 25-35 minutes. At the end of baking, remove the foil and let it form. golden crust.

At the end of cooking, garnish with chopped herbs.

Chinese soy meat

Chinese soy meat is cold appetizer, which can be served while the main course is being prepared. Due to spicy spices, the dish turns out very aromatic. If turmeric is too spicy for you, use less than half a teaspoon.

Ingredients:

Water – 1 glass
Sugar - 1 glass
Black ground pepper— 0.5 teaspoons
Ground red pepper - 0.5 teaspoons
Turmeric – 0.5 teaspoons
Coriander - 1 tbsp. spoon
Vinegar - 1 glass
Vegetable oil - 1 Cup
Garlic – 4 cloves
Soy sauce - 3 tbsp. spoons
Soy meat – 600 grams

Preparation

Boil the soy meat in unsalted water for 15 minutes. Drain and leave to cool. The soy meat should drain. Next, prepare the marinade. Bring water with sugar to a boil, then add black and red pepper, turmeric, coriander. This mixture should boil for literally 5-7 seconds.

Then pour in vinegar and vegetable oil. Bring to a boil again. Add squeezed garlic and soy sauce to the boiling marinade. Pour the prepared marinade over the soy meat, cool and refrigerate for a day. This appetizer can be prepared in advance - thanks to the spices, it can be stored in the refrigerator for weeks.

Soy meat with onions in sour cream sauce

Ingredients

soy meat (dry) 150 g.
onion 2 pcs.
sour cream 100−200 g.
egg 1 pc.
spices
greenery
cabbage 100 g.
carrots 1-2 pcs.

Preparation

Boil soy meat. In the latter case, it is better to cut them later into larger pieces. small pieces. You can add a bouillon cube. Be sure to season with spices. While the soybeans are cooking, finely chop two large onions and fry in vegetable oil until half cooked.

If desired, you can add shredded cabbage and grated carrots to the onions. About 10-15 minutes before the onions and vegetables are completely ready, place the boiled soy meat, strained from excess liquid, in a frying pan with vegetables and cover with a lid. Next, prepare a simple sour cream sauce. Add to sour cream and mix well with a fork. a raw egg, and then, if desired, parsley and dill.

This sauce is poured into the contents of the frying pan, mixed and everything is brought to readiness (the onion should not burn, and on the other hand, the egg should not remain raw). Can add spicy seasonings. Very good fragrant herbs like basil. Can be eaten as independent dish, or maybe with a side dish.

Korean fried soy meat

In normal fried meat It contains a lot of calories and takes a long time to cook. If you follow a vegetarian diet or don't have time to defrost and cook regular meat, you will love this dish! Don't worry about the nutritional value of soy meat. It contains a large amount of protein and very little fat.

Ingredients:

soy meat 250−300 g.,
paprika of different colors, ½ pcs. each
sweet pepper 1 pc., onion ½ pc.

For the sauce:

steak sauce 3 tbsp,
ketchup 3 tbsp,
a little sugar (to taste)
soy sauce 1 tbsp,
table wine 1 tbsp,
finely chopped garlic 1 tbsp.

Preparation

First, chop the paprika and bell pepper.
Heat a frying pan well and fry finely chopped garlic until golden brown.
Soak the soy meat in water for 30 minutes, then rinse 2-3 times under running water, drain the remaining liquid (the meat is already cut into pieces, but if you want to make them smaller, cut them as convenient for you after soaking). Fry in a frying pan along with onions.
After frying for 2-3 minutes over medium heat, add the sauce.
Mix well and add seasonings, then prepared vegetables.
Fry over high heat for a few minutes. Secret delicious dish is to add crunchy peppers, so you don't have to simmer the vegetables for too long. Roast soy meat is ready!

If you stew or fry vegetables for too long at a high temperature, they will lose their shape, will not crisp, and most importantly, the amount of vitamins will be significantly reduced.

Soy kebab

Ingredients:

1 package soy schnitzel, steak or goulash
2-3 medium onions
Marinade:
3−5 bay leaves
1 tsp tandoori masala (however, any masala will do)
Teaspoon marjoram
1 tbsp. soy sauce
Spoon of tomato juice, or finely ground fresh tomatoes.
1 tbsp. table vinegar(can be replaced lemon juice or dry wine)
1 tsp balsamic vinegar. (can be replaced with lime or dry red wine)
2 tbsp. l. Sahara.
salt - to taste.

Preparation

Caramelize the sugar in a dry frying pan and heat it until brown. Add a little water to make a thin caramel syrup. Place the prepared soy meat in the syrup, stirring continuously, evaporate the moisture, add a little oil and lightly fry the pieces. We don't need a crust, we need dried pieces.

Prepare the marinade by mixing juice, masala, soy sauce, marjoram, Bay leaf and vinegar (and salt). heat it to a boil, turn off the heat and cool until room temperature. Then, pour in the caramelized meat, topped with chopped onion rings and let it brew for 2-3 hours. After which, you can string it onto skewers and skewers. Goulash is best strung on wooden skewers, because the pieces are small. It turns out very authentic, not everyone can distinguish it from ordinary kebab.

Soy meat: benefits and harms for women

As a rule, there is no direct danger, however, the mechanisms of action of all substances that are in soy on the mother and child have not been studied in sufficient detail. Some doctors even say that soy provokes early labor or miscarriage. To be on the safe side, it is better to give up texture before conception or as soon as pregnancy becomes known.

However, in situations where a woman’s hormonal levels are normal, phytoestrogens are harmful. Oncologists believe that excess hormones provoke the growth of dependent tumors.

Soy meat: benefits and harm for men

Artificial meat made from soybeans is also beneficial for men. It is a good source of easily digestible protein, which the body needs during heavy physical and mental stress. In addition, the product helps improve metabolic and digestive processes and stabilizes the nervous system.

reduce testosterone levels;
reduce libido;
weaken reproductive abilities;
provoke excess weight gain due to deposits in the waist, hips and chest;
disrupt emotional stability.

Of course, it is not necessary to completely exclude soybean products from your diet. It is enough to adhere to rational frameworks and monitor your health. Including hormonal balance.

Soy meat is a high-protein product of plant origin, which makes it appreciated by vegetarians. But not only those who have given up meat eat soy; today there are many “omnivorous” lovers of this product. Why is this peculiar thing so attractive? culinary product, and is there any point in using it? Is soy meat healthy, what does it consist of, and who should not indulge in such gastronomic delights, we will tell you in this article.

Chemical composition of soy meat

Of course, in the full sense of the word “meat” soy product is not. The product is obtained from soybeans, which are ground into flour and then defatted. Then some other components are added and the dough is made, and then it is boiled in a certain way. This is how soybeans turn into a kind of mass that looks like an irregularly shaped sponge. The mass is cut and hung out to dry. The resulting pieces are of different sizes: the large ones are used to prepare goulash, the smaller pieces are used to make flakes, and the smallest pieces are used to make soy mince.

Chemical composition of soy meat per 100 g (dry)
Substance	Quantity	Percentage of daily value
Vitamins
A, RE	2 mcg	0,2%
B1	0.69 mg	45%
B2	0.85 mg	48%
B5	1.976 mg	40%
B6	0.56 mg	28%
B9	303 mcg	80%
E	17.3 mg	115%
H, biotin	0.06 mcg	0,1%
PP	2.587 mg	11%
Minerals
Potassium	2490 mg	100%
Calcium	244 mg	25%
Magnesium	304 mg	74%
Sodium	3 mg	0,2%
Phosphorus	701 mg	88%

Soy meat contains a whole complex of vitamins and minerals, which allows even vegetarians to fill the body with essential substances. 100 grams of product contains so many B vitamins that you can fully or half replenish daily norm. Vitamin E here is even 115% of the norm for an adult. Minerals are not inferior: 100 grams of the product will cover the daily requirement of manganese twice, replenish the daily need for potassium, and practically provide daily norm magnesium, phosphorus and iron. There is also a lot of zinc here: 100 grams will make up almost half of the daily requirement.

Calorie content and nutritional value of soy meat

The balance of proteins, fats and carbohydrates of soy meat is also interesting: more than half of it consists of proteins and contains virtually no fat.

BZHU soy meat:
Proteins - 52 g
Fat - 1 g
Carbohydrates - 17.4

The product also surprises with its high energy value. The calorie content of dry soy meat is 280 units. per 100 gr. This is about 100 kcal higher than chicken and beef. We can say that the energy value of the product is close to pork, and even ahead of it. We are talking specifically about a “dry” product, soy meat granules, which still need to be cooked.

The calorie content of soy meat in its finished form is reduced: when soaked or boiled, dry pieces are saturated with moisture, swell and increase in volume by 2-5 times. Thus, finished soy meat has a calorie content of about 100 units. in 100 gr. Relevant for boiled product. If, after boiling or soaking in water, the pieces are also fried, the energy value will be higher. If you add spices, oil and other products during cooking, the calorie content will also increase. And of course, if soy meat is not the only ingredient in the dish, when calculating energy value it is necessary to take into account the performance of each product.

Is soy meat harmful or beneficial?

The debate about the benefits and harms of soy meat does not subside for a long time. Vegetarians tend to “defend” and justify it, because in their diet it is one of the few sources large quantities squirrel. Some meat-eaters, on the contrary, believe that the product will be harmful and certainly will not replace animal protein. Even the most notorious meat-eaters cannot escape soy: it is added to sausages and sausages, minced meat for dumplings and cutlets, and sometimes to candies. The entire list of products where soy is hidden is impossible to list.

Many have heard about dangerous properties soy, and therefore try to avoid the product. But in vain - if it is of high quality, grown without the addition of GMOs, it will mainly benefit humans. Above we presented the richest vitamin and mineral composition of soy meat; it is obvious that with such a set it simply must be healthy.

But there is also a downside. Soybean is inexpensive and yet there is a huge demand for it. Therefore, it is difficult to grow it in the required volumes; the demand is too great.

The plant requires a certain climate - it must be warm and humid, which weeds also “love”. Soybeans are actively treated with a special herbicide to kill weeds.

Soybean fields are often treated with chemicals to get rid of pests and stimulate plant growth. Due to its structure, soybeans absorb harmful substances from the soil, which can subsequently harm soy meat lovers. The product would be definitely useful if it were not genetically modified. The problem is that even when buying soy meat in specialized health or vegetarian food stores, it is difficult to be absolutely sure of the quality and method of growing soy. In any case, when consuming meat from plant granules, moderation must be observed.

What are the benefits of soy meat?

It’s not always possible to tell by taste who or what it’s made from. delicious steak or juicy cutlet. Soy very successfully disguises itself as meat, allowing you to diversify the menu of both vegans and meat eaters. Wherein beneficial features The benefits of soy meat are extensive and barely inferior to the benefits of “real” animal origin.

Benefits of soy meat:

Positively affects intestinal microflora
Regulates the functioning of the nervous system - remember how many B vitamins are contained in the product
Prevents cardiovascular diseases if consumed in moderation
Has a good effect on a person’s mental abilities - helps to assimilate and remember information
Promotes the removal of heavy metal salts from the body
Prevents osteoporosis
Regulates the menstrual cycle in women and alleviates the symptoms of menopause
Due to its high content of vitamin E, soy meat helps slow down aging.
High dietary properties. And the point is not only that the product is rich in protein and contains almost no fat. Lecithin, which is part of soy meat, prevents the accumulation of fat. The product also contains coarse fibers filling the stomach. You can eat little and feel full. Moreover, fiber cleanses the intestines of harmful and waste substances. Choline, which is part of the product, promotes the dissolution of fats
Promotes activation of metabolism and regulates carbohydrate metabolism
The product is indispensable in a vegan diet, being a source of protein

What harm can soy meat cause to the body?

The product contains substances that affect the functioning of the thyroid gland and human hormonal levels. Therefore, girls and boys during puberty should not regularly feast on soy meat
Soy is a strong allergen and can cause skin rashes and other reactions in sensitive organisms
There is a lot of protein in soy, but it is not very well absorbed by the body. The plant contains a special enzyme that interferes with the absorption of protein. Therefore, excessive consumption of soy meat can lead to the body’s inability to absorb protein from other foods.
Isoflavones included in chemical composition soy meat, can inhibit the development of a child
Excessive consumption of soy meat can lead to the appearance of sand and kidney stones. The dish should not be eaten by people with urolithiasis and kidney disease. The reason for this is oxalates, which provoke the appearance of sand in the genitourinary tract.
People with gastritis are prohibited from eating soy meat, but they can rarely eat steamed minced cutlets

Soy meat is harmful for women:

During pregnancy. The point is the effect of soy on a woman’s hormonal levels, increased content estrogens and other “female” hormones
During breastfeeding- we have already said that soy is a strong allergen. Avoid products containing soy lecithin - additive E322
In girls, eating soy may cause early menstruation

Soy meat is harmful for men:

Excessive consumption is dangerous for the reproductive system and can cause impotence. Again, the reason is the increased volume of estrogen
May cause decreased sexual desire
Promotes the accumulation of fat deposits in the stronger sex according to the “female” type: in the chest and waist area
Reduces testosterone levels

This does not mean that men should not eat soy meat at all. You can enjoy it no more than once a week, the maximum serving is 100 grams. While women can afford a soy dish three times a week, 100 grams.

Recipes for dishes with soy meat

The product is edible after simply soaking or boiling in water. But there are also many dishes made from it. Whatever you cook with soybean granules, you first need to soak or boil them. The meat itself is neutral in taste; it is recommended to experiment with spices when cooking. Boil for about 8 minutes in a liter of water.

Korean soy meat (calorie content 180 units per 100 g)

For the marinade, mix 2 tablespoons of sugar, half a teaspoon of coriander and ground red pepper with 3 tablespoons. vinegar
Grate 150 grams of carrots on a Korean grater, add 4 crushed cloves of garlic
Pour the marinade over the vegetables, cover with cling film and refrigerate for two hours.
100 gr. Boil soy granules in a liter of water
Strain through a colander and let cool
Add soy meat to the pickled vegetables, put it back under film in the refrigerator, but now for 11 hours

Prepare the necessary ingredients.

Peel the onions and carrots. Cut the onion into thin half rings, and the carrots into small cubes. Pour vegetable oil into the pan and after a minute add the vegetables. Stirring, fry the onions and carrots over medium heat for 2 minutes.

Make cross cuts on the tomatoes, pour boiling water over them, then, after removing the skin, cut them small cubes. Place in the pan with the fried vegetables.

Stirring, fry for 2-3 minutes. Add salt to taste, stir and transfer from the pan to a plate.

Pour vegetable oil into a clean frying pan, heat it a little and lay out sliced garlic and a sprig of rosemary.

Stirring, fry the soy meat until golden brown (5-7 minutes) over medium heat.

Place the fried vegetables in the frying pan with the soy meat, stir, cover and simmer for 5 minutes, stirring occasionally. Add salt and ground black pepper to taste.

Appetizing, tender, juicy and very tasty soy meat can be served.

Soy meat cooked with vegetables according to this recipe goes perfectly with pasta, boiled rice and potatoes.

Bon appetit! Cook with love!