Okara is a well-known Japanese food, which is a by-product obtained while making Soy milk and tofu. Okara is considered to be one of the healthy foods and is also quite popular in western countries for weight loss.
This Japanese Cookies Okara is also known worldwide for its abilities of thwarting cancer and other cardiovascular illnesses and also improves bowel movement.
Few nutritional Information about Okara
Following are few nutritional information about Okara:
- High fiber
Okara comprises of dietary fiber which is cellulose based that means this fiber form will not dissolve in water and due to this it will go through our intestines and sweep of all the toxins.
Thus, it is very useful for those having constipation and also cancer in the intestine. Also, it prevents build-up of any unwanted fat.
- Low calories
Since okara is quite low in calories, it becomes ideal for dieters who want to shed their weight or maintain their shape.
It can be found as an ingredient in cakes, cookies, burger patties, donuts, muffins, porridge, spreads, stews, sauces, seasonings, soups etc.
- Carbohydrate, potassium, calcium, and protein
This is also a very good source of carbohydrate, potassium, calcium, and protein. All the protein found in okara is totally plant-based a perfect source of protein for vegetarians.
The carbohydrate in okara also is soybean-based which is good for our intestines as it can put in the gut healthy bacteria.
- Other important nutrients
It also has few essential nutrients, e.g. vitamin K, E, B1, and B2. Also, it has folic acid, zinc, iron, magnesium, copper, sodium and phosphorus.
- No cholesterol
In spite of having all the above nutrients okara has zero cholesterol hence it will be very good for people having high BP, bad cholesterol level and other cardiovascular problems.
Few recipes by using okara
Following are few important recipes by using this healthful okara.
- Okara-miso soup
Following are the ingredients:
- Carrot – sliced in thin strips about ¼ cup
- Japanese chili powder 7-spice- 1 TSP
- Miso – 1 TSP
- Onion – 1 piece, chopped or halved
- Okara – 1 cup
- Parsnips – ¼ cup; thinly sliced
- Soy milk/water – 3 cups
- Sesame oil – 2 TSP
Steps to be followed
- Pour sesame oil in pot which is set little over medium heat and let the oil get heated
- Sauté onions.
- Now add carrots and parsnips and cook for 2 minutes.
- Pour water or soy milk and boil it
- Make vegetables little soft by reducing heat
- Add in okara.
- After placing miso, dissolve it in soup completely
- Simmer for about 2 more minutes.
- Now sprinkle Japanese 7-spice chili powder and serve.
- Okara scramble
- Chives – ¼ cup
- Cornmeal – 1 TSP
- Cooking oil – 2 TSP, low-fat
- Garlic powder – 1 TSP
- Mushrooms – ¼ cup
- Onion powder – 1 TSP
- Okara – 1 cup
- Pepper – 1 TSP
- Salt – 1 TSP
- Soy milk – 1 TSP
- Tomato – 1-piece medium-sized
- Turmeric – ½ TSP
- Mix okara with garlic powder, corn meal, onion powder, turmeric and soy milk in large bowl.
- Set pan over medium heat and pour cooking oil and heat.
- In the pan place okara mixture.
- Add in tomatoes, mushrooms and chives
- Sprinkle with pepper and salt
- Fry one both side one by one.
- Serve with rice or toast.