Soybean is one of nature’s wonderful gifts. It is called a Golden bean because of its health and nutritional benefits such as low Glycaemic index, low saturated fat, and cholesterol-free. With the increasing awareness of the nutritional and health benefits of soybean among the general public, its use is gaining acceptance, and many value-added products are penetrating the diet of the Indians. Thereby, increasing the demand for soya processed foods.
The by-product of soybean which is commonly known as Okara is a good source of nutrients and soya dietary fibre. Soya milk passes through muslin cloth, and Okara remains over it during filtration. Almost 1.1 Kg of fresh Okara is generated from 1.0 kg of soybean after the soya milk is extracted. The moisture content of fresh Okara is about 70% which is dried to 8% and ground to flour for further use. Okara can be used in dry, as well in a fresh form in many food products like biscuits, extruded snacks, and in many traditional recipes. Due to low carbs and fat content, these food products are good for health.
1. Okara Halwa
Halwa is a popular sweet food product that is relished by all during festivals and Pooja in India. Normally halwa is prepared using semolina (Suji) but Moong Dal halwa, carrot halwa, besan halwa are also very popular especially in north India. Fresh okara can also be used to prepare halwa which will turn halwa into a more nutritious halwa.
| Ingredient | Quantity |
|---|---|
| Okara | 100 gm |
| Ghee | 150 gm |
| Almonds | 20 gm |
| Raisins | 20 gm |
| Cashew nut | 20 gm |
| Pistachio | 20 gm |
| Sugar | 150 gm |
| Cardamom Powder | 2.5 gm |
| Soya milk | 200 ml |
Method of Preparation
- Heat Ghee in a pan. Roast okara till golden brown.
- As ghee separates, add sugar, water, and cardamom powder and stir.
- Continue heating till the mixture is consistent for 4-5 minutes.
- Add dry fruits and mix well
- Serve Okara halwa hot
2. Okara Burfi
| Ingredient | Quantity |
|---|---|
| Okara | 100 gm |
| Ghee | 150 gm |
| Almonds | 20 gm |
| Raisins | 20 gm |
| Cashew nut | 20 gm |
| Pistachio | 20 gm |
| Sugar | 150 gm |
| Cardamom Powder | 2.5 gm |
| Soya milk | 200 ml |
Method of Preparation
- Heat Ghee in a pan. Roast okara till golden brown.
- Now add sugar, Soya milk, and cardamom powder and stir.
- Continue heating till the mixture is consistent for 4-5 minutes.
- Grease plate with ghee and spread the mixture over it. Garnish with dry fruits.
- Let the mixture cool and cut into pieces.
3. Okara Based Colocasia Leaf Rolls (Patrode)
Colocasia is a low-calorie green leafy vegetable that is high in potassium, folate, Vitamin A, and C. They are used in many traditional dishes in Himachal Pradesh. Patrode is a kind of such food delicacy which is prepared by using Colocasia leaves and relished as a snack. Paste of gram flour is applied on the backside of leaves and these leaves are rolled and cooked by steam. Okara can be mixed with gram flour to make this patrode more nutritious.
| Ingredient | Quantity |
|---|---|
| Colocasia leaves | 10-12 |
| Okra | 50 gm |
| Gram flour/besan | 50 gm |
| Ajwain | 10 gm |
| Red chillies | 20 gm |
| Asafoetida (Hing) | A pinch |
| Cumin seeds | 20 gm |
| Salt | According to taste |
| Mustard Oil | 100 ml |
Method of Preparation
- Take fresh leaves of Colocasia and wash them properly.
- Mix okara and gram flour. Grind red chillies, cumin seeds. Make a thick paste of okara and gram flour by adding all spices.
- Apply this paste on the backside of each leaf by keeping one leaf over the other.
- Apply this paste on the backside of each leaf by keeping one leaf over the other.
(Content shared by Dr Kavita Sharma, Principal Extension Specialist (Home Science), Krishi Vigyan Kendra Mandi, Himachal Pradesh)