Hi again! This time I want to share some recipes using soybean. Soybean (Glycine max) is a species of legume that is edible and used in many different ways as food products e.g. vegetable oil, soy milk, tofu, tofu skin, tempeh, natto and soy sauce. It contains substantial amount of protein (33-40%), vitamins and fiber (for complete nutritional composition of soybean, check the link at the end of the recipe).
Amongst many uses of soybean, this time I want to share 3 recipes: soybean milk, tofu and okara (the pulp after extracting the milk). So, let’s get start with the soybean milk. Couple of weeks ago I posted how to make almond milk, the steps of making soybean milk (or any other plant-based milk) are pretty similar, involving soaking, extraction and boiling. So let’s get start it!!
Tools you need:
– A good quality of blender (I used JTC Omniblend V heavy duty blender). A good quality of blender will optimize the quality of extraction.
– Cheese cloth, nutbag or any other tools you can use to separate the milk from the soybean meal. You can get these in organic shop or garment shop.
– Huge boiling pan
– Soybean (of course duh!), preferably organic.
– Lots of water. A good ratio is 1:10 (soybean:water). Since I used 500 gr of soybean, I used 5 L of water. But you can play around with the ratio to your liking.
– Sweeteners like honey, dates, sugar, maple syrup, etc (optional)
– Couple of vanilla pods for flavouring (optional)
How it’s made:
1. Wash the soybeans under running water to remove some dirt. Place the soybeans in a bowl and pour some water until the soybeans are just covered. Soak the soybeans for 4-6 hours or overnight. Soaking increases the activity of enzyme, absorption of its nutrients by the body and the digestibility.
2. Drain and rinse again the soybeans. After soaking, you will notice the beans will become plumper (the 500 g dry soy bean became 1100 g).
3. To maximize the extraction of soymilk, I did the extraction process twice, which I’m going to explain further in detail.
4. Since I made in big batch, I divided the 1100 g of soybean into 4 parts. Blend each part of soybean (about 275 g) with 600 mL of water at high speed for 90 s (depending on your blender setting). The resulting liquid should be white and opaque.
5. Line a strainer with a cheese cloth/nut bag and place over a big bucket. Pour the mixture into the strainer. Gather the cheese cloth, twist it to close. Squeeze with clean hands to extract the milk.
6. After you blend all 4 parts of soybean, you will be left with the pulp (PULP 1). Put the PULP 1 back to the blender and repeat the steps 4-5. The resulting will be PULP 2. Don’t throw away the PULP 2, since you can use it as addition in your meatballs, fritters, cookies, etc.
7. With soymilk, you cannot drink it right away without boiling it, since raw soybeans contain antinutritional factors (ANF) such as phytic acid and trypsin inhibitors. Phytic acid has strong binding affinity to important minerals such as zinc and iron, making these minerals far less absorbable in the intestines. Thus contributing to iron and zinc deficiencies. By boiling it you destroy and reduce these ANF. Boil the soymilk in medium heat about 40-45 minutes while stirring the mixture constantly.
8. Give attention to the mixture while boiling, since it tends to boil over and make your stove top a huge mess. If skim is formed, remove the skim with a fine strainer.
9. Sweeten the soymilk milk to taste. Store the milk in a sealed container or bottle in the refrigerator.
Feel free to share the recipe.