5 foods to combine with protein-rich soya for a balanced and nutritious meal

When it comes to plant-based protein sources, soybeans are often considered to be a powerhouse for vegetarians and fitness enthusiasts. They are rich in fiber, healthy fats, vitamins, and minerals that support overall health. Regular consumption of soybeans helps lower bad cholesterol (LDL), promoting better heart health. The isoflavones in soybeans act as antioxidants and may help balance hormones, especially in women. Soy also supports muscle growth, bone strength, and weight management while keeping you full for longer. As per a study, soybean reportedly comprises 35–40% protein, 20% fat, 9% dietary fiber, and 8.5% moisture, but their compositions vary with their variety, planting location, and climate The study also highlights that soybean contains higher protein than other vegetable sources and has become an alternative to animal protein. β-Conglycinin and glycinin are two major proteins in soybean, comprising 80-90% of soy protein. Isolated soy protein or its concentrate shows good digestibility in the body. Here we have listed five more foods that can be combined with soybeans to boost nutrient content of the dish.

Brown rice along with soya makes for a complete protein combo that supports muscle repair and sustained energy.

One can also pair soya with quinoa for a protein-rich one-bowl meal which supports muscle repair and sustained energy.

Leafy greens like spinach or kale can be sautéed along with soya chunks to make an iron, calcium, and fiber-rich salad, topped with paneer or tofu along with salt and pepper.

As per experts, one can combine soya with curd in wraps or bowls for gut-friendly probiotics and better nutrient absorption. Also, marinating soya in curd along with spices enhances the taste and texture of the dish.

One can simply stuff sauteed soya granules into whole wheat rotis, millet parathas, or wraps for a fiber-rich, high-protein meal that keeps you full longer.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.