healthy recipe

Soybean Salad

ht0061.jpg

A healthy salad using soybeans which are high in fine-quality protein content,

Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber
160Kcal
8g
12g
5mg
1.4g
2.3
2.8g
*A ratio between saturated fatty acid(S) and polyhydric unsaturated fatty acid(P). The ratio is shown for each dish. The preferable ratio is 1 to 1.5.


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Ingredients Serves 4
soybeans (boiled)

Stock for cooking soybeans
@instant bouillon cube
@water

cucumber
celery
radishes
seaweed (cut and dried)
lettuce

Yogurt dressing
@plain yogurt
@vegetable oil
@apple vinegar
@salt

@sugar

2 cups


@1
@3 cups

1
1 stalk
4
2g
3 leaves


@2/3 cup
@1 teaspoon
@3 tablespoons
@Slightly more than
1/2 teaspoon (3g)
@1/4 teaspoon



Procedure

‚P Pour the yogurt in a coffee filter to drain.
‚Q Combine the soybeans, instant bouillon cube and water in a pot, cover, and bring to a boil. Continue cooking over medium heat until the soybeans become seasoned. Remove the cover and allow to cool.
‚R Soak the seaweed in water to steep. Rinse the lettuce, tear into bite-size pieces and dry.
‚S Quarter the cucumber lengthwise, then cut into pieces slightly larger than soybeans. Remove any strings from the celery and cut in the same way as the cucumber. Thinly slice the radishes.
‚T To prepare the yogurt dressing, place the drained yogurt in a bowl, add the apple vinegar and vegetable oil and stir well. Season with salt and sugar.
‚U Drain the soybeans prepared in 2 and place in a bowl. Add the seaweed, cucumber, celery and radishes and mix.
7 Make a bed of lettuce in a dish, and place the soybean salad over it. Serve with the yogurt dressing.

memo
EVarious low-fat yogurt products are available. You may choose one according to taste.

Preparing lettuce
Soak lettuce in water to make it crispy. Because the vitamin C contained in lettuce is water soluble, the longer it is soaked, the more vitamin C is lost.


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