Healthy high protein Soyabean Stir Fry

  • Prep Time
    12 hours 15 min
  • Cook Time
    15 min
  • Serving
    2
  • View
    186

A single serving of soyabean stir fry provides just 244 kcal energy, but it is rich in protein, low in carbs and high in fibre. Let us see how to make soyabean stir fry recipe.

Soyabean is a legume native to East Asia. This legume has numerous uses and is widely cultivated for its commercial use because it is packed with nutrition. Soybeans contain a high number of B vitamins, phytic acid and other dietary minerals.

Soyabean contains high amounts of proteins. The soybean has a Protein Digestibility Corrected Amino Acid (PDCAAS) Score of one and is equivalent to egg, chicken, fish and milk. Protein with a high PDCAAS score is good for human health and growth.

Soy protein comprises all essential amino acids and can be suitable substitutes for meat protein. Soybean offers a complete protein profile similar to meat but contains fewer fats.

Highlights of soyabean stir fry

  1. The recipe of soyabean stir fry is high in protein. It contains all essential amino acids. A single serving of the formula can provide up to 35% of the protein requirement for women.
  2. Soyabean stir fry contains just 13 grams of carbs. It can be considered for your low-carb diet and a perfect recipe for weight loss
  3. If you are interested in a high fibre diet, look no further than this soyabean stir fry as it provides up t 61% of the daily fibre requirement to women.
  4. Soyabean stir fry recipe is also high in B vitamins and vitamin C
  5. You can also get good minerals such as chromium, iron, magnesium, phosphorus and manganese in reasonable quantities.
  6. One of the benefits of having soyabean stir fry is it is also rich in omega-3 polyunsaturated fatty acids. Omega 3 fatty acids provide an anti-inflammatory effect and thus may protect the heart from cardiovascular diseases.

Read more weight loss recipe

Ingredients

Ingredients of Soyabean stir fry

Soyabean stir fry nutrition compared with male and female DRI (Dietary Reference Intake)

Calories in soyabean stir fry

Calories in soyabean stir fry are 244.19 kCal; around 12.21 % of male DRI of 2000 kCal. Further, it can attain 16.28 % of female DRI of 1500 kCal.

Protein forms 32.73 % of the calories.

Carbs form 20.89 % of the calories in soyabean stir fry.

Fats form 43.45 % of the calories.

Macros in soyabean stir fry

Protein in soyabean stir fry – 19.98 gm, roughly 26.64 % of male DRI of 75 gm. Also, it can complete 35.52 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.

Carbs in soyabean stir fry – 12.75 gm, approximately 4.64 % of male DRI of 275 gm. Moreover, it can achieve 6.18 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.

Fats in soyabean stir fry – 11.79 gm, nearly 17.68 % of male DRI of 66.67 gm. In comparison, a woman gets 23.58 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in soyabean stir fry – 15.38 gm, about 40.47 % of male DRI of 38 gm. On the other hand, females get 61.52 % of female DRI of 25 gm.

Soluble Fibre – 3.48 gm, roughly 34.80 % of male DRI of 10 gm. Additionally, females will get 35.29 % of female DRI of 9.86 gm.

Total Free Sugar – 5.01 gm, which is not only 8.35 % of male DRI of 60 gm but also 10.02 % of female DRI of 50 gm.

Vitamins in soyabean stir fry

Vitamin A – 134.84 mcg, around 14.98 % of male DRI of 900 mcg. Furthermore, women can get 19.26 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.35 mg, roughly 29.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 31.82 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.17 mg, approximately 13.08 % of male DRI of 1.3 mg. Besides, women also get 15.45 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 2.05 mg, nearly 12.81 % of male DRI of 16 mg and 14.64 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.52 mg, about 40.00 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 5.2 mcg, approximately 17.33 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 185.09 mcg, around 46.27 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 43.14 mg, approximately 47.93 % of male DRI of 90 mg. Further, it is 57.52 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 38.22 mcg, nearly 764.40 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.81 mg, about 5.40 % of DRI of 15 mg for males and females.

Vitamin K – 62.5 mcg, around 52.08 % of male DRI of 120 mcg and 69.44 % of female DRI of 90 mcg.

Minerals in soyabean stir fry

Calcium – 140.16 mg, roughly 14.02 % of DRI of 1000 mg for males and females.

Phosphorus – 287.59 mg, approximately 41.08 % of DRI of 700 mg for males and females.

Iron – 5.12 mg, nearly 64.00 % of male DRI of 8 mg and 28.44 % of female DRI of 18 mg.

Magnesium – 130.14 mg, about 32.54 % of male DRI of 400 mg and 41.98 % of female DRI of 310 mg.

Copper – 516.3 mcg, around 57.37 % of DRI of 900 mcg for males and females.

Manganese – 1.57 mg, roughly 68.26 % of male DRI of 2.3 mg and 87.22 % of female DRI of 1.8 mg.

Molybdenum – 0.1 mcg, approximately 0.22 % of DRI of 45 mcg for males and females.

Zinc – 2.12 mg, nearly 19.27 % of male DRI of 11 mg. At the same time, women get 26.50 % of female DRI of 8 mg.

Chromium – 15.51 mcg, about 44.31 % of male DRI of 35 mcg. Besides, women too get 62.04 % of female DRI of 25 mcg.

Selenium – 8.05 mcg, around 14.64 % of DRI of 55 mcg for males and females.

Cholesterol – 0 mg,

Potassium – 1146.03 mg, around 24.38 % of DRI of 4700 mg for males and females.

Sodium – 15.6 mg, roughly 1.04 % of DRI of 1500 mg for males and females.

Omega 3 – 669.43 mg, approximately 111.57 % of DRI of 600 mg for males and females,

Omega 6 – 4642.84 mg, not only 773.81 % of DRI of 600 mg for males and females.

Disclaimer 

Values of RDA are for a healthy adult aged between 19 to 50 years. Energy requirements may change as per gender, age and physical activities. Nutritional values of soyabean stir fry are approximate and may have variance. 

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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    Directions

    Step 1

    To make soybean stir fry here, I am taking ½ cup soybeans. Wash it 2 - 3 times and soak it in water overnight.

    Step 2

    The following day, the size and weight of the soybean will increase to double as it absorbs water.

    Step 3

    Now add water and salt, soaked soybean to pressure cooker.

    Step 4

    Pressure cooks it until 4 - 5 whistle came.

    Step 5

    Now strain the water and separate the cooked soybean with the help of a filter.

    Step 6

    Please don’t throw this water we can add it soup our while making dough also we can use this water.

    Step 7

    Take onion, capsicum, French beans, and tomato. Wash it.

    Step 8

    I chopped all the vegetables finely with the help of a chopper. If you want to purchase a chopper, please check the link given above.

    Step 9

    Now add 5 gm butter to the clay pot.

    Step 10

    Add all the Chopped onion fry for 2 - 3 min. Add chopped French beans and chopped capsicum, fry it.

    Step 11

    Cook for 3 - 4 min

    Step 12

    Add chopped tomato to pan.

    Step 13

    Add cooked soybean.

    Step 14

    Add 1 tbsp chopped ginger, garlic and green chilli.

    Step 15

    Now add chopped coriander leaves.

    Step 16

    Add salt, red chilli flakes, oregano seasoning, as per taste.

    Step 17

    Cook for 5 - 8 min.

    Step 18

    Our healthy high, protein soybean stir fry is ready to serve.

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