What is soy flour, soya flour, soya atta? glossary, uses, benefits, recipes

Soya atta, or soya flour, is becoming increasingly popular in Indian kitchens. This fine powder, made from ground roasted soybeans, is a true powerhouse of plant-based protein. It's an affordable and versatile way to boost the nutrition in everyday meals, and unlike traditional wheat flours, it's naturally gluten-free, making it ideal for those with gluten sensitivities.

Making soya atta involves carefully cleaning and de-hulling soybeans, then roasting and grinding them into a fine flour. This process helps neutralize enzymes that can cause digestive issues and also gives the flour a pleasant, nutty taste. Both full-fat and defatted versions are used, with the defatted type being even more concentrated in protein. Its fine texture means soya atta blends smoothly into various dishes.

Soya atta is incredibly adaptable in Indian cooking. Most commonly, a small amount is mixed with regular atta(wheat flour) to make rotis, chapatis, or parathas, boosting their protein and fiber content without significantly changing the texture. Beyond flatbreads, it's used to create protein-rich versions of popular snacks like soya tikkis, cutlets, and savory chillas (pancakes). Its binding qualities also make it great for thickening gravies, soups, and sauces, and it can even be added to dosa or idli batters.

The widespread adoption of soya atta in India is largely due to its impressive nutritional benefits. It's an outstanding source of complete protein, meaning it contains all nine essential amino acids our bodies can't produce. For a country with a large vegetarian population, this makes soya atta an invaluable and accessible source of high-quality protein, vital for muscle repair, growth, and overall bodily functions. Just 100 grams of dry soya flour can provide over 40-50 grams of protein, a significant amount compared to many other plant-based options.

Beyond its high protein, soya atta offers many other health advantages. It's naturally low in fat and completely cholesterol-free, making it a heart-healthy choice that can help manage cholesterol levels. Its rich fiber content aids digestion, promotes a healthy gut, and contributes to feeling full, which is beneficial for weight management. Plus, soya atta is a good source of vital micronutrients like iron, calcium, magnesium, and B vitamins, supporting bone health and overall vitality.

Given its strong nutritional profile, soya atta is often recommended for those with specific dietary needs or health goals. Its low glycemic index makes it a suitable option for diabetics, as it helps prevent rapid spikes in blood sugar. For those aiming for weight loss, the combination of high protein and fiber promotes satiety, helping reduce overall calorie intake. It also provides crucial nutrients that can be beneficial during pregnancy. As a versatile and nutrient-dense ingredient, soya atta empowers Indian households to easily enhance the health benefits of their daily meals.

How to select soy flour, soya flour, soya atta

• Soy flour is nowadays commonly available in all grocery stores.

• Soy bean has an anti-nutritional factor that causes poor digestibility of protein. It is therefore better to buy readymade flour as it has all anti-nutritional factors removed. Likewise, if you want to use with wheat flour, mix readymade soy flour with wheat flour, rather than mix soybeans and wheat and grind in a mill.

• Read the package before buying, to check the packed and use-by dates.

Culinary Uses of soy flour, soya flour, soya atta in Indian cooking 

• Stir the soy flour once before measuring out for any recipe, as it sometimes gets caked.

• Soy flour can be used as-is, or, for a pleasant nutty flavour, it can be toasted slightly before adding to a recipe. To do this, put the soy flour in a dry skillet and cook it, stirring occasionally, over moderate heat.

• Soy flour can be used coarsely powdered as a thickening agent in gravies and sauces, or it can be added, finely powdered, to baked goods.

• It is used extensively to make fudge and other candies, pies, doughnuts, cakes and rolls, pasta, pancake mixes and frozen desserts.

• In baked products, soy adds tenderness and moisture and helps to keep products from becoming stale.

• Products containing soy flour brown more quickly, so it is sometimes necessary to either shorten the baking time or decrease the temperature slightly.

• For products that do not contain yeast, such as muffins and cookies, replace up to a quarter of the total amount of flour called for in a recipe with soy flour. For products that are yeast-raised, such as bread, replace up to 15 per cent of the flour called for in the recipe by placing two tablespoons of soy flour in the cup before measuring each cup of flour. Using more soy flour than this will cause breads to be too heavy and dense, since soy flour is free of gluten, the protein that gives structure to yeast-raised baked products.

• Soy flour also makes a good egg substitute in baked products. Replace one egg with 1 tablespoon of soyflour plus 1 tablespoon (15ml) of water.

• In fried foods, like doughnuts, soy flour reduces the amount of fat that is absorbed by the dough.

• Soy flour can also be used to make a quick, homemade soymilk.

cucumber soya pancake recipe | soya cucumber chilla | savoury cucumber pancakes

How to store soy flour, soya flour, soya atta

• Because soy flour must always be refrigerated, it is not often available in bulk.

• Keep soy flour in the refrigerator for several months or in the freezer for up to a year.

Health benefits of soy flour, soya flour, soya atta

• Soy flour is rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.

• Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.

• A 100 per cent vegetarian high quality protein source that does wonders for young and old.

• Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.

• Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.

• Soy is one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.

• Soy protein may provide positive results for people with high blood pressure.

• Soy protein is beneficial to women in post-menopausal years.

• Soy is low in fat and sodium, and may help reduce the risk of heart disease.