Soya Rice To Pancakes: 7 Healthy Dishes Made Of  Soya Granules

One kind of textured soy protein produced from defatted soy flour is soyabeans. They are a common meat alternative in vegetarian and vegan diets because of their granular texture and high protein content.

There are various advantages to preparing soy meals for breakfast. First of all, they offer a superior source of plant-based protein that supports and aids in muscle maintenance and repair. Soy-based foods are also often low in cholesterol and saturated fats, making them heart-healthy choices.

They also contribute to general health and well-being by containing vital nutrients like calcium, iron, and vitamin B12, as per a study mentioned in the article by the National Institute of Health. Thus, having soy-based breakfast options can encourage fullness, support a balanced diet, and provide a healthy start to the day.

Here is a list of breakfast ideas with soy granules:

1. Soya Rice: 

Soya rice is a sumptuous and tasty dish. Let's explore an easy version of making soy rice, also known as soya rice. Soak the soya granules and add dahi and spices like coriander and cumin powder to it. In a pan, sauté onions, garlic, and some spices like turmeric and cumin together. Add warmly cooked rice, soya granules, and some coconut milk for greater richness. Add sauce to the mixture and keep mixing until all the flavours are blended. Serve it hot with fresh herbs, like cilantro. With its nutty and savoury taste, soya rice brings all the essential vitamins and proteins to one plate, making it a good start to the day.

Video Credit: YouTube/ HomeCookingShow

2. Soya Upma: 

Spices and semolina fused with soy granules are the ingredients of soya upma, which is delicious as well as infused with nutrients. It has a salty, savoury taste, a slight nuttiness, and a minor spiciness. For breakfast, toast the semolina until it turns golden brown.

In a separate pan, heat mustard seeds, green chillies, and onions to sauté. Include the vegetables, water, and Soya granules that had been drained and soaked separately. Once the vegetables are cooked, add in the toasted semolina, stir, and cover. Simmer the mixture until the upma is fully cooked and fluffy. Serve hot and garnish with parsley and fresh coriander.

3. Soya Cutlets: 

Soya cutlets are savoury and tasty patties that are round-shaped and deep-fried. The procedure is to soak the soybeans and remove the extra water to prepare them for breakfast. Mix the granules with mashed potatoes, chopped onion, green chillies, coriander leaves, masala, ginger-garlic paste, and season it with salt, cumin powder, and garam masala. Afterwards, knead the mix to form the patties, coat them in bread crumbs, and proceed to shallow fry them until they turn crispy and golden. Serve it hot with your loved ones for a tasty and high-protein meal in the morning.

4. Soya Tikka: 

A robust, impressive, and tasty protein dish, soya tikka is made of soy chunks (or granules) that are well seasoned. Soak the soya chunks in warm water so that they can easily adopt the flavours of the breakfast and become soft. Afterwards, put them in a mixture of yoghurt, salt, lemon juice, ginger-garlic paste, and spices like turmeric, coriander, cumin, chilli powder, and so on. After the 30-minute resting period, dry the crispiness of the soy pieces by skewering and grilling them until they are golden brown and cooked. Be sure to accompany this dish with some mint-mix chutney for an appetising and healthy breakfast.

5. Soybean Paratha: 

Paratha is an Indian flatbread that gets its delicious and healthy components from soy flour and spices, known as soy paratha. The flavour profile is nutty and earthy, with aromatic spices such as turmeric, coriander, and cumin. To make it for breakfast, mix soybean flour with spices, green chillies, onions, green peas, and wheat flour. Combine them to make a dough and form it into parathas, then fry them using a little oil or ghee until they are cooked and browned. Serve warm with chutneys, pickles, or yoghurt.

6. Soya Sandwich: 

A sandwich made of soy provides a delicious blend of textures and flavours. The soy filling gives it a savoury, meaty flavour. It is often made with soy granules or minced soy chunks. For breakfast, use cooked soy granules to sauté onions, garlic, and bell peppers. Season with salt, cumin, and paprika. Drizzle this filling over pieces of whole grain bread, top with tomatoes, lettuce, and cheese if preferred, and toast or grill until golden brown. The end product is a tasty, protein-rich, and healthy breakfast choice.

7. Soya Pancake: 

Pancakes made with soy have a taste that is both nutty and slightly savoury, with a hint of sweetness from any additional sweeteners. In a bowl, combine soy flour, whole wheat flour, baking powder, and a small teaspoon of salt to start preparing them for breakfast. To make a smooth batter, gradually add milk or water. Add sweeteners if desired. Pour pancake batter onto a heated nonstick skillet, and cook the pancakes until golden brown on both sides. Serve hot for a filling and healthy breakfast, topped with yoghurt, fresh fruit, or maple syrup.