Start a healthy life with okara: Simple recipes for delicious nutrition

Japanese food culture is full of wisdom for making the most of ingredients without waste, and a prime example of this is okara (soy pulp)

Okara, a by-product of tofu production, is an ingredient that is being rediscovered in modern diets due to its healthiness and versatility

This time, we will introduce the appeal of okara, how to use it, and some delicious recipes that you can easily make at home

What is okara?

Okara is the soybean pulp that is produced during the tofu-making process. The solid matter that remains when soybeans are crushed with water, heated, and then strained is called okara, and it has been given elegant names such as "Unohana" (unohana) and "Yukihana" (snow flower) due to its high nutritional value. Okara does not contain as much protein as tofu, but it is rich in dietary fiber and is attracting attention as a healthy food

How to choose and store

Okara spoils easily, so it is recommended to use it up on the same day you purchase it. Supermarkets often sell okara that has been thoroughly processed, with the brown soybean husks removed. Any remaining okara should be stored in the refrigerator, or frozen if it needs to be stored for a long period of time

Recipes using okara

Okara has almost no flavor, so it can be cooked deliciously by stir-frying it in oil or using strong dashi stock with flavorful ingredients. It can be used in a wide variety of dishes, such as roasted okara and stewed unobana

Recipe: Unohana stew

• Ingredients (serves 4)
  • Okara: 2 cups
  • Dried shiitake mushrooms: 4 pieces
  • 1 carrot
  • 1 piece of ginger
  • Chives: 1-2 pieces
  • salad oil: appropriate amount
  • Seasonings (soy sauce, mirin, sugar, etc.)
• How to make it
  1. Wash the okara lightly with water and squeeze out the water
  2. Soak the dried shiitake mushrooms, remove the stems, and cut them into thin strips along with the carrots and ginger. Finely chop the chives
  3. Heat salad oil in a frying pan and fry the shiitake mushrooms, carrots, and ginger
  4. Add the okara and continue to stir fry over medium heat while adding the seasonings, stirring continuously for about 4 to 5 minutes until the liquid has evaporated
  5. Serve in a bowl and sprinkle with green onions to finish

Okara is not only low in calories and healthy, but it's also a versatile ingredient that can be used in a variety of dishes. Try these recipes and enjoy cooking with okara