In northern Nigeria, soybean powder (sometimes called soy flour) has become a popular and versatile ingredient, prized for its high protein content and affordability.
Ingredients
Soybean
Plantain
Nuts
Prawns
Date Palm
Soy is a product that comes from soybean, a legume that is prevalent in East Asia. It is found in many foods including milk, tofu, edamame, and processed foods like breads, cereals, snack bars, and processed meats.Soy is most commonly eaten as a plant protein as it has all the amino acid that act as the building blocks for protein.
100g Soy nutritional values: Calories: 148 Protein: 15.5 grams (g) Total Fat: 7.5 g Cholesterol: 0 mg Carbohydrate: 7 g Fiber: 5 g Calcium: 88 milligrams (mg) Iron: 4.4 mg Magnesium: 74 mg Phosphorus: 210 mg Potassium: 443 mg Zinc: 1 mg Sodium: 1 mg Selenium: 6.3 micrograms (mcg) Folate: 46 mcg Choline: 41 mg Manganese: 0.7 mg Vitamin K: 16 mcg Vitamin A: 4.7 mcg Beta-carotene: 4.3 mcg
Benefits
Rich Source of Plant-Based Protein: • Complete Protein: Soybeans are one of the few plant-based sources of complete protein, meaning they contain all nine essential amino acids that the body cannot produce on its own. • Muscle Building and Repair: Protein is crucial for muscle growth, repair, and overall bodily functions, it is preeminent for its high protein content and calcium great for babies. Heart Health Benefits: • Lowers ("Bad") Cholesterol: Soy contains isoflavones and other compounds that have been shown to help lower LDL cholesterol levels, reducing the risk of heart disease. • Improves Blood Vessel Function: Soy may improve the flexibility and function of blood vessels, promoting better blood flow and reducing the oilrisk of hypertension (high blood pressure). Bone Health: • Supports Bone Health: Soy contains calcium, phosphorus and other essential vitamins. Hormone Balance: • it Reduces Menopausal Symptoms: Soy isoflavones, which act as phytoestrogens (plant-based estrogens), may help alleviate some of the common symptoms of menopause, such as hot flashes and night sweats. Good Source of Fiber: • Promotes Digestive Health: Soybeans are a good source of dietary fiber, which aids in digestion, prevents constipation, and promotes a healthy gut microbiome. • Helps Regulate Blood Sugar: Fiber can also help regulate blood sugar levels, reducing the risk of type 2 diabetes. • Promotes Satiety: Fiber can promote feelings of fullness, which can help with weight management. Rich in Vitamins and Minerals: • Excellent Source of B Vitamins: Soybeans contain B vitamins, which are crucial for energy production, nerve function, and red blood cell formation. • Source of Iron: Soybeans are a good source of iron, which is essential for preventing anemia. • Source of Calcium, Potassium, and Magnesium: Micronutrients: Soy contains magnesium, potassium, and folate, which is important for DNA repair. Soybeans also provide other important minerals for overall health.
Best Ways to Consume 1. Fortified Pap (Akamu/Ogi/Koko) -How: Mix a small amount of soybean powder into traditional corn- or millet-based pap (known locally as akamu or koko). - Why: It boosts the protein content of the pap, making it more filling and nutritious—especially beneficial for children or those needing extra protein.
2. Soybean “Moi Moi” - How: In place of or alongside bean flour, some people incorporate soy flour into recipes for moi moi (steamed bean cake) or dan wake (Hausa “dumplings”). - Why: This boosts protein content and can change the texture slightly, making a softer, more nutritious version of these meals.
3. Soups & Stews Thickener - How: A small amount of soybean powder is whisked into soups or vegetable stews toward the end of cooking. - Why: It thickens the broth and adds a subtle nutty flavor along with extra protein.
4. Mix with Cereal or Garri - How: Sprinkle soybean powder on cereal, or stir it into soaked garri (cassava granules). Sweeten with sugar or honey if desired. - Why: It’s an easy, no-cook method to add more nutrition to everyday staples, popular as a quick breakfast or snack.
5. Homemade Soymilk - How: Although more common with whole soybeans, some households use soybean powder to create a quick version of soymilk by mixing with water, straining, and sweetening. - Why: Provides a budget-friendly dairy alternative that’s also rich in protein
Tips for Best Results - Proper Storage: Keep soybean powder in an airtight container, away from moisture and heat, to prevent rancidity. - Taste & Texture: Soybean powder can have a beany flavor; mixing it with spices or other grains helps balance the taste. - Moderation: A little goes a long way. Adding too much soybean powder can overpower dishes, so experiment to find the right ratio.
Soybeans and soy-derived foods are good sources of plant-based protein, heart-healthy fat, fiber, potassium, iron, and more. Other potential soybean benefits include easing menopause symptoms, lowering blood pressure, and reducing the risk of some types of cancer. To get these benefits, choose whole soy foods instead of processed soy products.