What is soy granules, soya granules? glossary, uses, benefits, recipes

In India, soy granules, often called soya keema, are a popular and flexible plant-based protein. They're a finely granulated form of textured vegetable protein (TVP), created from defatted soy flour (a byproduct of soybean oil extraction). This flour is processed under high heat and pressure, giving it a texture much like minced meat, making it an excellent and affordable substitute for meat in vegetarian and vegan Indian diets.

The creation of soy granules involves cleaning and de-hulling soybeans, grinding them into flour, and then extracting the oil. The resulting defatted soy flour undergoes extrusion, a process where it's forced through a machine with intense heat and pressure. This aligns and expands the soy protein strands, forming a fibrous, meat-like texture. The extruded product is then dried, cooled, and packaged, ready to be rehydrated for cooking.

Soy granules are incredibly adaptable in Indian cooking. They're particularly favored for making vegetarian versions of "keema" (minced meat), appearing in dishes like soya keema curry or soya keema bhurji. Beyond this, they're often added to pulao, biryani, and various subzis (vegetable dishes) to boost protein. You'll also find them in snacks like soya tikkis, cutlets, and as fillings for sandwiches and burgers, offering a wholesome and satisfying alternative to traditional ingredients.

Adding soy granules to an Indian diet offers numerous health advantages. They are an outstanding source of complete, high-quality plant-based protein, containing all nine essential amino acids. This makes them invaluable for vegetarians and vegans aiming to meet their protein needs. A 100-gram serving of dry soy granules can pack over 50 grams of protein, often surpassing the amount found in an equivalent quantity of chicken or paneer.

Beyond their protein content, soy granules provide many other health benefits. They are low in fat and completely cholesterol-free, making them a heart-healthy food. Their high fiber content aids digestion, supports gut health, and promotes a feeling of fullness, which can be helpful for weight management. Soy also delivers essential vitamins and minerals like iron, calcium, and B vitamins, and contains beneficial isoflavones linked to improved bone health and a reduced risk of certain chronic diseases.

Due to their impressive nutritional profile, soy granules are often recommended for those prioritizing health and wellness. They can be a valuable addition for diabetics (due to a lower glycemic index compared to refined grains), individuals pursuing weight loss (thanks to protein and fiber promoting satiety), and even during pregnancy (providing crucial nutrients). However, as with any processed food, moderation is key. They offer a delicious and healthy way to boost the nutritional value of everyday Indian meals by incorporating plant-based protein.

How to select soy granules, soya granules

• Soy granules are usually available in prepackaged containers as well as bulk bins.

• Just as with any other food that you may purchase in the bulk section, make sure that the bins are covered and that the store has a good product turnover so as to ensure its maximal freshness.

• Whether purchasing in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage, and that the granules are whole and not powdery.

How to store soy granules, soya granules

• Store dried soy granules in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.

• Cooked soy granules will keep fresh in the refrigerator for about three days if placed in a covered container.

Culinary Uses of soy granules, soya granules

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Indian snacks using soya granules 

Snacks are a must in the evenings and we need something interesting and healthy. Here are recipes for you which are easy and tasty at the same time.

1.      Soya Poha an interesting variant of the ever-popular Maharashtrian snack, here the poha is prepared with nutritious soya granules. 

2.      Nutritious Burger a hearty all-in-one fare. The potato tikkis have been substituted with soya tikkis as the chemical “choline” in it helps to control diabetes and prevent nerve damage.

3.      Chick Pea and Soya Tikkis a heart-friendly, low-cholesterol variant made with fibre and protein rich ingredients like soya and chickpeas.

Mix soy granules into any dish to include the goodness of soy into it. It can be used in all kind of dishes - Indian, Chinese and Continental.

• Modify your Upma recipe by adding soy granules for an iron and protein boost.

• Poha made with a mixture of beaten rice and soy granules will become a hit with your family!

• Soy granules can be combined with a variety of rice dishes, curries and subzis.

• You can also spice it up with daily spices and relish it with roti, bread or rice.

• Mix sprouts and soy granules into salads or use as toppings for sandwiches.

• Add soy granules to vegetable stews and soups.

• Tacos can be stuffed with soy granules along with the gravy.

• Munch on a handful of roasted soygranules or sprinkle them on cereal, yogurt, apple sauce, etc., for a little crunch and a lot of nutrients.

Health benefits of soy granules, soya granules

• Soy granules are 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 granules are 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.