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Soya: the new superfood?
Celebrities say 'Konichiwa' to the latest 'superfood' winging its way onto the supermarket shelves and into our soups and stews
The anti-ageing properties of certain Japanese foods have attracted plenty of attention recently, with Victoria Beckham and Gwyneth Paltrow reportedly swearing by a diet of soya and green tea to keep trim and youthful-looking. Such celebrity interest has added to the mystique that surrounds the exotic ingredients of Japanese cuisine.
There's a lot to be said for the soya bean, which is thought to be the 'magic ingredient' when it comes to living a long, healthy life. They contain complete proteins (usually only found in meat), which means they're a great supplement to the vegetarian or vegan diet. They also contain no cholesterol, which is good news for your heart, and they're high in fibre.
Most of us choose to consume the bean in disguised or extracted forms such as in milk, yoghurt and meat substitutes. But why not try adding them in whole form to stews and soups, or as an accompaniment to a meal?
Celebrity chef Lesley Waters has put together five ideas for soya beans which are quick and easy to prepare. Give them a try and set off on the path to a long and healthy life.
- Soya Bean and Herb Risotto with Crispy Bacon
- Sticky Sesame Bean Chicken
- Hot Mustard Beans
- Potato Crush with Soya Beans and Rocket
- Spring Bean Minestrone Soup
Soya Bean and Herb Risotto with Crispy Bacon
This simple, creamy risotto is bursting full of flavour.
Serves 4
Preparation: 15 minutes
Cooking time: 30-35 minutes
Ingredients
- 30ml/2tbsp olive oil
- 1 large onion, finely chopped
- 275g/9½ oz Birdseye soya beans
- 2tbsp fresh sage leaves, chopped and extra for garnish
- 1 unwaxed lemon, zest only
- 350g/12oz risotto rice, such as Carnaroli or Arborio
- 300ml/½ pint white wine
- 1 litre/1¾ pints hot vegetable stock
- 55g/2oz Pecorino cheese, grated
- 8 rashers rindless smoked, streaky bacon
- Heat the oil in a large pan. Add the onion and fry over a medium heat for 8-10 minutes until softened and lightly golden.
- Stir in the soya beans, sage, lemon zest and rice, then gently fry for another 2-3 minutes.
- Add the wine and simmer over a gentle heat, stirring until it has all been absorbed.
- Add the hot stock, a ladleful at a time, letting it be absorbed before adding more. Keep stirring and continue adding the stock until rice is just cooked and all the stock has been used. This will take about 18-20 minutes.
- Meanwhile, preheat the grill, place bacon on a baking tray and grill until golden and crisp. Set to one side and keep warm.
- Stir the Pecorino into the risotto and season to taste.
- Pile the risotto into 4 warm bowls and top with crispy bacon and a few small sage leaves.
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