¿Has oído hablar de la soja texturizada? Vea las recetas con él abajo

¡Comparte!

Evitar los productos de origen animal parece ser una tendencia hoy en día. Estamos buscando alternativas que nos proporcionen la misma cantidad de proteínas que estos alimentos, y una de ellas es la soja texturizada. ¿Aún no lo sabes?

¿Qué es la soja texturizada

?

La soja es un alimento que se ha ido infiltrando en el mercado de varias maneras y que todos conocemos y vemos como algo cotidiano. La soja texturizada es la última manera de incluir este alimento en nuestra dieta.

Se trata de la proteína vegetal , que se extrae de la harina o del concentrado de soja y se texturiza. Es un sustituto ideal de las proteínas convencionales, y podemos utilizarlo como alternativa a la carne o al pescado, aunque su textura y sabor sean más parecidos a los de la carne.

Los más exigentes querrán saber su valor nutritivo. Bueno, por cada 100 gramos de soja podemos encontrar unos 20 o 21 gramos de proteína – ¡no está mal! Es bajo en grasa y bajo en calorías, lo que lo convierte en un complemento ideal para nuestras dietas si queremos perder peso.

Este alimento, que era conocido durante algunos años como frijoles chinos pero no estaba tan extendido, es ideal para los atletas, porque su alto contenido de proteínas ayuda al crecimiento muscular.

Lo primero que tenemos que hacer es sumergir la soja texturizada en agua fría durante unos 20 minutos, escurrirla y empezar a manipularla o cocinarla a voluntad. Con él es posible hacer recetas que toman carne molida, como espaguetis, hamburguesas o albóndigas.

Mira también:   ¿Qué son los productos ultraprocesados?

Recetas con soja texturizada

Si no conocías esta comida, seguramente querrás probarla y hacerla a tu gusto, te presentamos estas deliciosas recetas que te encantarán.

Hamburguesas de soja y espinacas

Una vez que haya hidratado y secado la soja, póngala en un bol y añada cada 200 gramos un huevo , uno o dos dientes de ajo, según su gusto, perejil al gusto y un poco de pan rallado . Si no desea agregar el pan en sus recetas, puede reemplazarlo con copos de avena o polvo.

Agregue sal y pimienta y sus especias favoritas, como el comino o el jengibre, y comience a mezclarlas todas juntas. Añade las espinacas y si notas que la masa está demasiado espesa, o que se está secando, añade un poco de leche de soja sin azúcar y sin lactosa.

Dé forma a sus hamburguesas y envuélvalas en papel de película para dejarlas en el refrigerador durante al menos dos horas, para que se mantengan en la forma que deseamos.

Puedes hacer la misma receta, pero dándoles la forma de albóndigas . Luego haga una salsa con tomate u otras verduras y sirva como acompañamiento de papas, arroz o quinua.

Verdes con soja texturizada

Elija las verduras que desee: pimientos verdes, rojos y amarillos, calabacines, puerros, hongos, zanahorias, cebollas moradas y blancas, ajo. Saltear todo bien con un poco de aceite de coco y añadir sal, pimienta, jengibre y salsa de soja.

Añada la soja texturizada, previamente hidratada y seca, y deje cocinar todo junto durante unos minutos. Si desea añadir un toque extra de suavidad, use un poco de crema vegetal encima cuando sirva el plato.

Lasaña

Imagínate comer una lasaña deliciosa, sin muchas calorías y con proteínas vegetales. Delicioso, ¿verdad? Haga un guiso de cebolla, pimiento, ajo, zanahoria y tomate. Deje que todo se cocine bien y asegúrese de que la salsa de tomate prevalezca sobre cualquier otra cosa.

Mira también:   ¿Qué alimentos puede congelar?

Luego se añade la soja texturizada, que, en este caso, sólo se debe hidratar durante diez minutos, ya que se acabará con la salsa y la humedad del horno. Coloque una capa de masa y una de la mezcla de salsa de soja y tomate ; repita estos pasos hasta llegar a la parte superior del recipiente.

Prepare una salsa blanca ligera con aceite de coco, avena o harina de maíz y leche sin lactosa. Poner encima, terminar con un poco de queso rallado y hornear durante media hora a 200 grados. Una delicia baja en calorías.

Como puede ver, sólo hace falta un poco de imaginación para explorar las diferentes alternativas que el mercado nos ofrece para satisfacer nuestras necesidades diarias de proteínas. ¿Qué hay de ti? ¿Se anima a probar estas recetas?

Alimentos de soja: tofu, seitán y tempeh Conozca estos tres alimentos de soya que pueden hacer que sus mejores recetas se hagan realidad sin depender de la carne para que la comida esté completa. Leer más «

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