Soy is a rich source of protein that you can include in your daily meals, in a variety of ways. You can make soy recipes for meals as well as snacks without spending too much time in the kitchen.

Here are five healthy soy recipes that are not only easy to make but also mouth-watering.

Soy Pancakes

Ingredients –

• ½ cup soy flour
• ¼ cup bran
• 5 tsp almond flour
• ¾ cup low-fat milk
• ¼ tsp ground nutmeg
• 5 tsp honey
• 4 tsp coconut oil
• Maple syrup as needed

(Yields 3-4 pancakes)

Mix all the ingredients together except maple syrup. Heat the coconut oil in a pan and pour the batter in small circles to make the pancakes. Cook well on both sides until they become golden brown in color and serve with maple syrup. This is a one of the best soy flour recipes for a protein-rich breakfast.

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Soy Chicken Stir-Fry

Ingredients –

• ½ cup soy chunks
• 1 cup steamed boneless chicken cubes
• 2 spring onion, chopped
• 1 small white onion, thinly-sliced
• 1 small carrot, thinly-sliced
• ½ green capsicum, thinly-sliced
• 2 tsp grated ginger
• 2 tsp minced garlic
• 2 tsp black sesame seeds
• 1 green chili, chopped
• 2 tsp sesame oil
• 2 tsp soy sauce
• Salt to taste

(Serves 1)

For this soy recipe, boil soy chunks in water for five minutes with a bit of salt. After boiling, squeeze all the water out from them. Heat the sesame oil in a pan and add sesame seeds. When the seeds start to splutter, add ginger, garlic and chili and cook for a minute. Add vegetables to it and cook for another 5 minutes. Then, add chicken and soy and cover the pan for 2 minutes over low heat. Next, add salt and soy sauce. Serve hot as a side dish or eat it with rice or bread. Soy sauce and chicken recipes are flavorful and healthy, at the same time.

Soy Curls Rice

Ingredients –

• 1 cup soy curls
• ½ cup rice
• 2 green chilies, chopped
• 1 tsp minced garlic
• ½ cup cabbage, chopped
• 1 small carrot , finely-chopped
• 2 spring onions, chopped
• 2 tsp soy sauce
• ½ tsp ground pepper
• 2 tsp sesame oil
• Salt to taste

(Serves 1)

For the soy curls recipe, heat water in a pan and soak soy curls in it for about 10 minutes. Meanwhile, cook the rice with 1½ cup water and little salt. In another pan, heat oil and add garlic and chilies. Next, add vegetables and cook for 5 minutes. Squeeze out all the water from the soy curls. Add rice, soy curls and rest of the ingredients. Cook for 2 minutes and serve the soy curls hot.

Soy Salad

Ingredients –

• ¼ cup soybean, steamed
• ¼ cup tofu, cubed
• ½ cup soy curls
• ½ cup green peas, steamed
• ¼ cup spinach, chopped
• 1 tsp sesame oil
• 1 tsp mustard seeds

(Serves 1)

Soak soy curls in hot water for 10 minutes. Squeeze them out of all the water. Heat oil in a pan and add mustard seeds. Add tofu and fry them for 2 minutes. Now, add the rest of the ingredients and your warm soy salad is ready.

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Soy and Figs Ice Cream

Ingredients –

• 4 cup soy milk
• 1 cup low-fat cream
• ¼ cup sugar
• 10 dried figs

(Yields 4-5 ice creams depending on the mould)

Heat soy milk and bring it to a boil. Add finely-chopped figs and reduce the milk until it is a bit thick. Add cream and sugar. Allow it to cool for an hour. Pour it into the mould, cool it for another 4-5 hours, and you have your Soy and Figs Ice cream ready. This is an easy soy ice cream recipe to make. You can also add almonds instead of figs in this soy recipe, as per your liking.

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