How to cook textured and whole soybeans? 3 simple recipes

In the world of legumes, soy is one of the most versatile that exists, it can be used to make some of its most used by-products, such as soybean oil and flour, and it is also one of the most versatile resources in the kitchen. .

It is one of the favorite foods for vegetarians and vegans, although it can be used by all thanks to the great benefits it offers with its high protein and nutrient content that contribute to a complete and healthy diet.

Here I will show you some ways in which you can cook soy in its textured and grain presentation, I assure you that you will be surprised by its versatility.

How to cook textured soy?

This is the soy used for vegan and vegetarian recipes that seek to replace meat, containing even more protein. Textured soybeans are minced into very small pieces, obtaining a texture similar to ground meat ; With this information you can get an idea of ​​the recipes in which this presentation of soy can be or is commonly used.

Something that you should keep in mind about textured soy is that it comes dehydrated, and in order to consume it in your dishes you must hydrate it. You will achieve this by letting it soak in warm water or any other hot liquid that is already involved in the recipe, such as a broth, sauce or the cooking juice of other ingredients.

Soy burger

Undoubtedly, one of the most common recipes for textured soybeans, but for something it is so common, they are simply delicious, so much so that it can easily beat a common meat burger, if you know how to cook this legume well and if you know how to cook. good overall.


  • 500 grams of textured soy
  • 1 onion
  • ½ red bell pepper
  • 1 clove of garlic
  • 2 Eggs to match (if you are vegan you can opt for some bread soaked in soy milk)
  • Breadcrumbs or rolled oats for breading
  • Salt and pepper to taste

Step by Step

  1. Take the bell pepper, onion and garlic, wash them very well and then chop them into very small pieces, the smaller the better.
  2. Then, put everything in a bowl and reserve it nearby.
  3. Now, after having hydrated the textured soybeans in warm water or a broth of your choice, pour it into the bowl with the chopped vegetables.
  4. This is the time to add salt and pepper completely to your liking.
  5. It is the turn of the eggs, or the vegan version is bread in soy milk; Add them together with the soybeans and vegetables and begin to mix everything with your hands until you achieve a compact mass that allows it to be shaped into hamburgers.
  6. The moment of the hamburgers has arrived, take the dough and shapes into balls so that later you can squeeze them and get the hamburger shape.
  7. Take breadcrumbs or oatmeal for breading and place it in a container where it allows you to continue passing the burgers through one of these ingredients and bread it.
  8. Now it only remains to cook them on the grill for a maximum time of 5 minutes on each side and they will be ready.

Take these burgers and eat them with whatever you like, it can be a puree of your choice as a garnish and some french fries, or placing them between a couple of bread covers, with lettuce, tomato and the dressing that you like the most. Simply delicious.

How to cook soybeans in grains?

Soy in whole grains is the most common way to consume this legume. It is important that you keep in mind how you should cook the grains before using them in any recipe. The process takes some time to soften, but as soon as they are ready, it will be a pleasure to cook with them.

Cooking the grains

  1. The main thing is to soak them. This should be done by placing them in water for about 8 or 10 hours after having washed them very well several times.
  2. The next thing is to boil them in salted water until the water bubbles profusely.
  3. At this point, turn the heat or flame to low in the kitchen and let them cook for about 2-3 hours.
  4. You just have to strain them and they will be suitable for any recipe with them.

Soy cream and ginger


  • 2 cups cooked soybeans
  • 400 grams of pumpkin
  • 2 tablespoons of grated ginger
  • 1 clove of garlic
  • A pinch of ground white pepper
  • Salt to taste
  • Canola, sunflower, or olive oil
  • 500 ml of hot water

Step by Step

  1. Take the pumpkin, or zucchini if ​​you want, and cook it until it is soft enough to be mashed with a potato masher or a fork if you prefer.
  2. Add this puree along with the cooked soybeans and put them in a processor or mixer, where you will add the half liter of hot water as well and turn on the appliance until you get a smooth cream.
  3. Now, pour the cream into a saucepan along with the ginger, garlic, oil, salt and pepper.
  4. Solve it while it heats up.
  5. When it is at the ideal temperature, serve it with some aromatic herb and voila, it will be ready to eat.

Soy Milanesa

You can make these milanesas also using soy flour, but with the grains the result will be better.


  • 500 grams of soybeans
  • 50 grams of whole wheat flour
  • 1 tablespoon cornstarch
  • Amount to taste of fresh herbs (can be oregano, thyme, parsley, minced)
  • 2 garlic cloves minced
  • Salt and pepper to taste
  • 1 teaspoon of bell pepper
  • 2 tablespoons sunflower oil
  • If you dare to enhance its flavor more, I recommend a little chopped fresh coriander
  • 100 ml of water
  • Breadcrumbs for breading (amount needed)

Step by Step

  1. Take a bowl and place the cooked grains in it, crush them well together with some herbs of your choice, minced garlic , bell pepper and coriander.
  2. Now, add the whole wheat flour little by little to the mixture in the bowl and integrate everything very well while you add oil and the 100 ml of water.
  3. On a previously cleaned and completely dry table, pour a little cornmeal so that the dough does not stick, and stretch it well until it reaches a thickness of no more than half a centimeter.
  4. Grab a cutter and start creating the Milanese with it, pressing it on the stretched dough (The other options would be to use a knife or make the Milanese with your own hands, like a kind of hamburger)
  5. Go for a pot and put water in it so that you can blanch the breaded pieces while they boil for about 2 minutes at most.
  6. Then, pass them through a drying cloth and you can cook or freeze them to eat them later as freshly made.

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