|Okara is a deliciously nutritious remnant of soymilk making with your Automatic Soymilk Maker. Many people don’t realize that the pulp that is left behind after grinding the soybeans is a highly nutritious product that contains plenty of soluble and insoluble fibre as well as a modest amount of protein.|
Since the okara produced with your soymilk maker is already cooked, you can use it immediately in your favorite recipe or freeze itfor later use. It will keep 2 or 3 days in the refrigerator or up to 4 or 5 months in the freezer.
Okara, like tofu, has little flavor on its own; however, here are just a few of the ways you can give okara delicious flavor:
- Use to add body to soups, stews, mashed potatoes, and cream sauces.
- Mix with cottage cheese and chopped vegetables and seasonings to make a spread for bread.
- Stir a little into porridge and weaning foods.
- Use in mashed vegetables and nshima.
- Add to bread dough and other baked goods. Substitute up to 1/3 of the flour in a baking recipe with okara, but be sure to reduce the liquid ingredients to compensate for the moisture content of the okara.
- Use for dips and spreads by adding your favorite herbs and spices.
- Use as a base for making patties, meatloaf, meatballs, sausages, burgers, and polenta. When using okara for patties or meatballs, add the sauce at the last minute, as it does not have the texture to hold up in liquid.
Nutrition content of Okara
(per 3.5 oz / 100 grams)
Energy 77 kcal Protein 3.22 g Total Fat 1.73 g Saturated Fat 0.193 g Monounsaturated Fat 0.295 g Polyunsaturated Fat 0.755 g Ash 0.88 g Carbohydrate 12.54 g Calcium, Ca 80 mg Iron, Fe 1.30 mg Magnesium, Mg 26 mg Phosphorus, P 60 mg Potassium, K 213 mg Sodium, Na 9 mg Zinc, Zn 0.56 mg Copper, Cu 0.200 mg Manganese, Mn 0.404 mg Selenium, Se 10.6 mcg Thiamin 0.020 mg Riboflavin 0.020 mg Niacin 0.100 mg Pantothenic acid 0.088 mg Vitamin B-6 0.115 mg
As an example of what you can do with okara, here is a sample recipe created by internationally renowned natural food chef Jan London:
Okara Miso Soup – Servings: 3
To enrich this soup, use the soymilk or any grain milk instead of water.
3 cups Liquid
1/2 Onion, diced
1/4 cup Carrots, cut in matchsticks
1/4 cup Parsnips, cut in matchsticks
1 cup Okara
2 tsp. Miso, any variety
Heat a skillet and add the oil. Heat, but don’t allow to smoke. Add the onions and sauté for a couple of minutes. Add the carrots and parsnips and continue to sauté for a couple of minutes.
- Place vegetables and liquid in a pot and bring to a boil. Reduce heat to low, cover and simmer until vegetables are soft.
- Add the okara and simmer a couple of minutes.
- In a cup, puree the miso in some of the soup broth. Add to the soup and simmer gently (do not boil) for 1 minute.