Introduction: The okara left from making soy milk actually has many uses, such as making okara egg pancakes or a nutritious breakfast. However, it should be noted that diabetics should consume it in moderation.
Nowadays, more and more people like to make soy milk at home, but after making it, the okara can feel "tasteless to eat, a pity to throw away". In fact, okara is also a good cooking ingredient. It is rich in dietary fiber, helps control blood sugar and blood lipids, and prevents constipation. The editor will teach you how to eat okara.
Can the okara left after making soy milk be eaten? It can be eaten in moderation.
Actually, the okara left from making soy milk is rich in protein and cellulose and has certain nutritional value. However, for diabetic patients, it is best to eat less. This is because if diabetics eat too much okara, the purines and plant proteins in it can affect kidney function. Over time, it may lead to complications such as gout and kidney disease, which will not be conducive to the comprehensive treatment of diabetes and other conditions.
At the same time, if you want to absorb the nutrients of beans, it is best to eat bean products. The absorption rate of bean products like tofu can reach 80%-90%, while if you eat whole beans like soybeans or red beans, the absorption rate is only about 60%.
How should okara be eaten?
1. Make Pancakes
Okara can be used to make pancakes, which not only creates a special soft texture but also greatly increases satiety and reduces the energy density of the pancakes. The method is simple: Mix flour with chopped fragrant 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 shrimp, add a tiny bit of oil, and spread it in a flat pan to make soft pancakes.
2. Okara Egg Pancakes
Ingredients: 3 eggs, 100g okara, chopped green onions, salt, cooking oil as needed.
Method: 1. Put the okara in a basin, crack in the eggs, and add salt, chopped green onions, etc., and mix well. 2. Add a little cooking oil to the pancake maker, then pour the prepared okara and egg mixture into it, spread it flat, and it can be eaten after four or five minutes.
Characteristics: The finished okara egg pancakes are yellow in color and fragrant in flavor, rich in protein. They are especially suitable for children and the elderly who have loss of appetite, are overweight, or are malnourished.
3. Make Meatballs
Make okara into meatballs. For the meat ingredients, pork and chicken thigh meat are recommended, as they can not only complement each other's amino acids but also enhance the umami of the meat. Mix the okara with the meat filling, add egg white, a spoonful of starch water, a little chopped green onion and ginger, salt and MSG, and mix well, then you can form okara meatballs. However, the okara needs to be strained for a longer time, otherwise it will be too thin and difficult to form into balls.
4. Make Steamed Buns
Okara can be added to staple foods, such as in congee or when making steamed buns. This way, the amino acids in okara and grains can complement each other, thereby improving the utilization rate of protein. The method is to cook grains like rice and okara together, bring to a boil, then turn down the heat and simmer until thick. When making steamed buns, just add it directly to the dough.
5. Okara Cake
Place the okara in a flat plate, add an appropriate amount of flour or glutinous rice flour, crack in an egg, add seasonings like green onions and salt, mix into a paste, and steam in a microwave oven until done.
6. Scrambled Eggs
Okara paired with eggs not only improves protein utilization but also lowers cholesterol levels. Heat oil, add chopped green onions and stir-fry until fragrant, then add okara and stir-fry over low heat, then pour in the beaten egg liquid and stir-fry until cooked. Or add some shredded whitebait, it's a premium dish~
7. Stir-fried Dried Shrimp
Chop the green onions and mince the small dried shrimp, stir-fry them together, add washed and dried okara and stir-fry until cooked, then add a small amount of salt to season. Add some small river shrimp to the stir-fried okara, along with small green onions and cucumber strips, add some sweet bean sauce, and eat it wrapped in a pancake, similar to how you eat roast duck.
8. Bean Congee
1. After grinding the beans, you don't need to squeeze out the soy milk. Instead, cook the unsqueezed bean milk, then add cornmeal to make corn and soybean congee, which is nutritious, delicious, and saves time.
2. You can soak soybeans and rice together, grind them into a paste, then bring to a boil on the stove to make a white, smooth rice and soybean congee, which is also nutritious and saves time.
9. Green Bean Stir-fried Okara
Ingredients: 500g tofu okara, 50g green beans.
Seasonings: Salt, pepper, chicken powder, stock, starch water, sesame oil, light soy sauce, cooking oil, chopped ginger and green onions.
Method: 1. Put the tofu okara in a gauze bag and rinse with water until the water runs clear, drain the water, and stir-fry it dry in a wok. The green beans should be soaked in water the day before until soft, then boiled, the skins picked out, and washed for later use; 2. Heat oil in a wok, when the oil is warm, add ginger and green onions to stir-fry until fragrant, then stir-fry the okara, add salt, pepper, chicken powder, light soy sauce, stock, and green beans, stir-fry until the okara is fragrant, thicken the sauce and pour into a plate. Make a well in the middle, put some chopped green onions on top, and heat the sesame oil and pour over the green onions to eat.
10. Nutritious Breakfast
After draining the okara, heat salad oil to 50% heat, first stir-fry with Sichuan peppercorns and garlic until fragrant, then add the okara and stir-fry until cooked. Add a lot of chopped green onions and stir-fry for a moment longer. You can add salt but not too much. Serve with soy milk, pickles, baked buns or steamed buns, and an egg for a very good breakfast.