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10 Recipes with Light Soy Salad

Soybeans stand out among other legumes because of their high nutritional value. It is a grain with high content of proteins, vitamins and minerals. It can be found in several forms, being widely used by vegetarians.

Soybeans come in flour, milk, textured soy protein, used as a meat substitute, and in the traditional grain form. Grains can be prepared in a variety of ways, with salad being a very tasty way of preparing and maintaining nutritional values.

  • See also: Benefits of soy flour for health and fitness.

It is known to be healthy because it reduces risk of heart disease, cancer, prevents osteoporosis, controls diabetes, and even improves the symptoms of menopause in women. If you want to take advantage of everything soy can bring for health and fitness benefits, check out these light soybean salad recipes suggestions. There is something for everyone, prepare your favorite and try it!

1. Recipe with light soy salad with tuna

Ingredients:

  • 1 cup soy tea in grains;
  • 2 cans of solid tuna light;
  • 1 chopped green pepper;
  • 100 g sliced ​​green olives;
  • 1 grated onion;
  • salt to taste;
  • olive oil to taste;
  • lemon juice to taste.

Method of preparation:

Wash the soybean in running water and let it soak overnight. The next day cook for 1 hour the soy until al dente. Drain and set aside. Incorporate the other ingredients into a bowl and season with salt, olive oil and lemon juice. Serve! If you want you can add cucumber and tomato as it is excellent.

2. Recipe with light soy salad with carrot and vinaigrette

Ingredients:

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  • 1 cup of tea filled with soybeans;
  • 2 ripe diced tomatoes;
  • 1 small chopped onion;
  • 1 carrot, peeled and grated;
  • 1 handful of chopped fresh parsley;
  • 1 lemon juice;
  • pepper to taste;
  • salt to taste.

Method of preparation:

The early preparation should be from the soybeans that should be washed in ice water and allowed to soak in cold water overnight or at least for 6 hours. To get rid of the bark simply pass the grains between your fingers. Cook the soy in a pressure cooker with water. Leave on pressure for 15 minutes, check for al dente, drain and set aside.

In a bowl put the soy beans, chopped tomatoes, onion, parsley and carrot. Season with lemon, pepper and salt. Mix everything. Lightly chill and serve with green leaves.

3. Recipe with light soy salad with broccoli

Ingredients:

  • 2 cups cooked soy tea;
  • 1 cup cooked broccoli tea;
  • 1/2 onion, chopped purple;
  • 1 chopped tomato;
  • 2 tablespoons chopped green odor;
  • olive oil to taste;
  • lemon to taste;
  • salt to taste.

Method of preparation:

Leave the soy sauce in water for 6 hours or overnight. Drain and cook in the pressure cooker until softened. Grains can not break, just be al dente. Cook steamed broccoli or quickly whiten in a saucepan with boiling water. In a salad bowl incorporate everything, including purple onion, green scent and season with olive oil, salt and lemon to taste. Serve!

4. Recipe with simple light soy salad

Ingredients:

  • 1 and 1/3 cups of soya bean tea;
  • salsa to taste;
  • mint to taste;
  • tarragon to taste;
  • parsley to taste;
  • chives to taste;
  • marjoram to taste;
  • black ground black pepper;
  • white wine vinegar;
  • 2 cloves of garlic;
  • olive oil to taste;
  • 3 chopped tomatoes;
  • salt to taste.

Method of preparation:

Leave the soy sauce for one night. The next day drain and cook in boiling water without salt for 2 hours or until the beans are tender. Drain and cool. Arrange the tomatoes in the boiling water for 1 minute, drain, remove the skin and seeds and chop. Put in a salad bowl or bowl and season with salt, pepper, vinegar and olive oil. Add the chopped fresh herbs and garlic cloves. Incorporate the cold soya beans into the salad and serve.

5. Recipe with light soy salad with heart of palm

Ingredients:

  • 12 cups water;
  • 2 cups of soybeans in grains;
  • 1 chopped onion;
  • 4 cherry tomatoes cut in half;
  • 2 cloves garlic, minced;
  • 1 cup green corn;
  • 1 cup chopped heart of palm;
  • 1 tablespoon olive oil;
  • 2 teaspoons of baking soda;
  • 1 lemon juice;
  • salt to taste;
  • green smell to taste .:

Method of preparation

Leave the soy sauce in water for 6 hours. Then separate a pot and put 6 cups boiling water, 1 tablespoon baking soda and the soy beans. Lightly cook, boiling over low heat for 5 minutes. Drain and rinse the beans. Repeat the process by replacing the water and baking soda, but this time let cook for half an hour. Drain. In a salad bowl place the grains, onion, cherry tomatoes, garlic corn, chopped and pre-boiled heart of palm and season with salt, olive oil, lemon and green scent. Serve! Note: baking soda helps to make the beans softer.

6. Recipe with light soy salad with celery

Ingredients:

  • 300 grams of soy beans;
  • 1 chopped tomato;
  • 100 grams of white cheese in cubes;
  • 1 yellow pepper diced;
  • 1 grated onion;
  • 1 stalk of celery;
  • 1 tablespoon balsamic vinegar;
  • olive oil to taste;
  • salt to taste;
  • oregano to taste.

Method of preparation:

Remove the seeds from the tomatoes and cut into cubes. Grate the onion. Cut the peppers into small cubes. The cheese diced and cut the thin celery. Incorporate these ingredients into a salad bowl, set aside. Bring the soya beans left to soak the day before to cook on the pressure for 20 minutes. Drain and set aside. Wait for it to cool down. When cool, add to the salad and add seasoning. Serve!

7. Recipe with light black soybean salad

Ingredients:

  • 3 tomatoes;
  • 1 green pepper;
  • 1 yellow pepper;
  • 1 carrot;
  • 2 onions;
  • smell-green to taste;
  • 2 cups of black soybeans in grains;
  • olive oil to taste;
  • Apple cider vinegar to taste.

Method of preparation:

Chop tomatoes into cubes as well as peppers. Strain onions and carrots. Chop the green scent. Wash the soy. Leave the black soy beans soggy from one day to the next. The next day drain and cook in the pressure or in a normal pan with water until soft. Drain and let cool. In a serving dish combine soy beans, bell peppers, carrots, onions and season with olive oil, apple cider vinegar and the reserved green scent. Voilà!

8. Recipe with light soy salad with raisins and apple

Ingredients:

  • 2 cups of soybeans;
  • 1/2 cup chopped red bell pepper;
  • 1/2 cup light cream;
  • 1/2 cup chopped onion;
  • 1/2 cup raisins without seed;
  • 1/2 cup light mayonnaise;
  • 1 carrot, chopped into cubes;
  • 1 chopped green apple;
  • 1 tablespoon lemon juice;
  • 2 tablespoons chopped parsley;
  • 2 tablespoons chopped chives.

Method of preparation:

Cook the carrots in the stew until tender. Reserve. Wash the soybean and soak overnight to remove toxins. Cook on the pressure for 15 to 20 minutes. Drain and check to see if it is al dente and soft, otherwise cook a little more. Remember that it should not undo. Wait for it to cool down.

Separate the other ingredients, chopping apple, parsley, chives, and pepper everything and incorporate everything in a bowl, including the cooked carrot. Add raisins and make a cream of the cream, mayonnaise, lemon. Pour over and season with salt.

9. Recipe with light soy salad

Ingredients:

  • 2 cups soy tea;
  • 1 boiled egg;
  • 200 ml nonfat yogurt;
  • 1 tablespoon mustard;
  • 1 lemon juice;
  • 2 tablespoons olive oil;
  • 1 boiled chicken breast;
  • 1/2 cup chopped fresh fennel;
  • 1 carrot cut into cubes;
  • salt to taste;
  • freshly ground black pepper to taste;
  • chopped ciboulette to taste.

Method of preparation:

Leave the soy sauce to overnight, drain and bring to cook until tender, but sturdy. The time varies from 30 to 40 minutes in normal pan and 15 minutes in pressure. Cook the egg and slice, set aside. Cut carrots into cubes and cook until tender. Cook the chicken breast until cooked, drain and shred. Lightly brown in a little olive oil with the cymbal, add shredded chicken and season with salt and pepper. Bring to a boil and add the fennel. When everything is cool, add everything and add the remaining seasoning, adding the mustard, lemon, yogurt until a creamy salad. Serve.

10. Recipe with light soy salad

Ingredients:

  • 1 cup soy tea in grains;
  • 1 bay leaf;
  • 1/3 cup of natural yoghurt;
  • 1/3 cup light mayonnaise;
  • 1 tablespoon chopped mint;
  • 1 tablespoon basil;
  • 1 chopped onion;
  • 1/2 grated carrot;
  • 1 stalk of celery;
  • 1 tablespoon olive oil;
  • 1/2 cup of dry white wine;
  • 1/2 cup chopped parsley;
  • 1 tomato;
  • salt to taste.

Method of preparation:

In a bowl add the soy beans and cover with double water. Let it soak from one day to the next. Next day pass the beans in a sieve and rinse under running water. Take to cook in a pan with plenty of water and bay leaf. When it boils, reduce the heat and cook for 1 hour and 30 minutes with the pan covered. If you prefer, do it under pressure to accelerate the process. Drain the water, discard the bay leaf and let it cool.

On a board, chop the onion, carrot and celery. Reserve. Tear the washed mint leaves. Reserve. In the blender, beat the yogurt, mayonnaise, chopped mint, basil and lemon juice to form a kind of sauce. Add salt.

In a frying pan heat the olive oil over medium heat and saute the carrot, celery and onion. After a few minutes add the wine and cook over low heat for another 5 minutes. Wait for it to cool and cool. Cut the tomato into skinless cubes and into a bowl, incorporate the cooked soy, the vegetables, tomato, parsley and the prepared sauce. Serve!

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What did you think of these recipes with light soy salad that we separated above? Do you want to use any of them in your diet to lose weight? Comment below!

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