If you're looking for a substitute for animal protein sources or want to know an easy way to add protein to your food, chunks of soy fiber might be the solution. This ingredient is essentially fat-free, full of fiber, and rich in healthy plant-based protein. Soybean fiber is also easy to cook and doesn't need oil to produce a delicious taste. To make it easier for you, we've answered some common questions about how to cook soybean fiber chunks without oil.
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Question 1 of 8: What are lumps of soy fiber?
Step 1. Soy fiber chunks are made from soybean flour
After the oil is extracted from freshly harvested soybeans through a de-fatting process, there will be residual production in the form of pure soybean flour which is rich in nutrients and high in protein. This flour is then dried and shaped into large pieces that can be stored until ready to cook.
Known as textured vegetable protein (TVP), chunks of soy fiber are commonly used in vegetarian or vegan recipes as a meat substitute
Question 2 of 8: How to prepare soy fiber chunks?
Step 1. Boil the soybean fiber chunks in water for 2 to 3 minutes until soft
Chunks of dried soy fiber are very hard and dense, but they are very easy to hydrate to turn delicious and soft. Fill a pot with 1000 ml of water and bring to a boil. Add 200 grams of soy fiber chunks and boil for a few minutes until fluffy and soft.
Step 2. Rinse the soybean fiber chunks with cold water and squeeze out the excess water
This material can give off a strong aroma after boiling, so rinsing it with tap water can cool it and eliminate odors. Once cool enough, squeeze out the excess water a few times until the soy fiber is ready to use!
You can cook the soy fiber chunks whole or chop them into small pieces if you prefer
Question 3 of 8: Should chunks of soybean fiber be boiled?
Step 1. No, you can soak it in a bowl of hot water for 20 minutes
Simply fill a large bowl or saucepan with hot water and add the soy fiber chunks to it. Cover the top with a lid or other object such as a plate to prevent heat from escaping. After 20 minutes, check the lumps of soy fiber to make sure they are puffy and tender. You can then rinse it off with cold water and squeeze out the excess water.
If the soybeans are not yet soft and fluffy, give them an extra 5 minutes and then check again
Question 4 of 8: How to add flavor to chunks of soybean fiber without using oil?
Step 1. You can marinate soy fibers for added flavor
Make a simple marinade by mixing 6 grams of tandori masala powder, 2.5 grams of red chili powder, 1.5 grams of coriander powder, 1.5 grams of garam masala, 2 grams of ginger paste, and a pinch of salt. Soak chunks of soybean fiber that have been boiled with the seasoning overnight or for at least 8 hours so that the spices absorb.
The chunks of soy fiber taste a little bland, but you can soak them in any type of marinade you like so the soy absorbs the flavor of the spices used
Question 5 of 8: How to use chunks of soy fiber in cooking?
Step 1. You can basically add chunks of soy fiber to any dish
This ingredient is very versatile and is able to absorb the flavors of the dishes mixed with it. You can use soy fiber like meat in cooking. Add soy fiber to stews or sauces, grill, or roast.
- Mix soy fiber with tomato paste sauce for a delicious simple dish!
- You can also chop chunks of soy fiber into small pieces and mix them with curd (such as cottage cheese), onions, tomatoes, salt, and pepper to make a "tuna" salad.
Question 6 of 8: Can you cook dry soy fiber chunks?
Step 1. No, you need to boil it first
Chunks of dried soybean fiber are very hard and can crumble if used raw. This material needs to be moistened so that it expands and is soft so that it is comfortable to use as a complement to various recipes. Boiling it is very easy so the results are very worth it!
Question 7 of 8: Can dry soy fiber be mixed with food?
Step 1. Yes, you can mix it directly into dishes that contain a lot of liquid
If you're making something like goulash or soup, you don't need to soak or boil the soy fiber chunks first. Simply put these ingredients into the dish so that it can absorb the liquid and the delicious taste of the dish. The addition of this ingredient is an easy way to increase protein content without the need to use oil to add flavor to the soy fiber chunks.
Question 8 of 8: What is a simple recipe for cooking soybean fiber chunks without oil?
Step 1. Make a simple dish of tomato, peas and ginger masala
Puree the tomatoes and put them in a saucepan with enough water to make them runny. After that, add the peas, ginger paste, salt, and a little chili powder (if you want it spicy). Let the sauce boil and cook over medium heat for 8 to 10 minutes until thickened. Finally, mix in the soy fiber chunks and enjoy this dish!
