Is the okara from making soy milk edible? Soy milk is a delicious drink, and people often make some for breakfast in the morning. Soy milk is tasty, but is it a bit of a waste to just throw away the leftover okara? The okara can be used to make many delicious and healthy dishes.
Okara can be eaten in moderation; it's best for diabetics not to eat it.
In fact, the okara left from making soy milk is rich in protein and dietary fiber and has certain nutritional value. However, for diabetic patients, it is best to eat it in moderation. This is because if diabetics eat too much okara, the purines and plant proteins in it can affect kidney function. Over time, this may lead to complications such as gout and kidney disease, which would not be conducive to the comprehensive treatment of diabetes.
At the same time, if you want to absorb the nutrients from beans, it is best to eat bean products. The absorption rate of bean products like tofu can reach 80%—90%, whereas if you eat whole beans like soybeans or red beans, the absorption rate is only about 60%.
How should okara be eaten?
After making soy milk, the okara can feel "tasteless, but a pity to throw away." In fact, okara is also a good cooking ingredient. It is rich in dietary fiber, which helps prevent constipation. So, how can we make good use of okara to create delicious food?
Make steamed buns. Okara can be added to staple foods, such as congee or steamed buns. This way, the amino acids in the okara and grains can complement each other, thereby improving the utilization of protein. The method is to cook grains like rice with okara together. Bring to a boil, then reduce the heat and simmer until thick. When making steamed buns, just add it directly to the dough.
Make meatballs. You can eat okara by making it into meatballs. For the meat, pork and chicken thigh are recommended, as they not only complement the amino acids but also enhance the umami flavor of the meat. Mix the okara with the meat filling, then add egg white, a spoonful of starch water, a little chopped green onion and ginger, salt, and MSG, and mix well. You can then form okara meatballs.
Scrambled eggs. The combination of okara and eggs not only improves protein utilization but can also lower cholesterol levels. Heat oil, add chopped green onions and stir-fry until fragrant, then add okara and stir-fry over low heat. Pour in the beaten egg mixture and stir-fry until cooked.
Make savory pancakes. Okara can also be used to make savory pancakes, which not only creates a special soft texture but also significantly increases satiety and reduces the energy density of the pancake. The method is simple: mix flour with chopped aromatic vegetables like chives, fennel, or celery leaves, add eggs and water to make a batter, then add okara. Add a little washed dried shrimp or minced dried shrimp, a tiny bit of oil, and spread it in a flat pan to make soft savory pancakes.
Stir-fry with dried shrimp. Chop the green onions into small pieces, mince the small dried shrimp, and stir-fry them together until fragrant. Add the washed and dried okara and stir-fry until cooked, then season with a small amount of salt. To serve, add the stir-fried okara with some small river shrimp, green onions, and cucumber sticks, add some sweet bean sauce, and eat it wrapped in a pancake, similar to how Peking duck is served.