Okara, "honorable pulp", is the high fiber left over of soymilk making with PROVITA4, containing plenty of soluble and insoluble fiber and a modest amount of high quality protein, it is highly perishable, so it is best to use it within a day or so, or cook and freeze immediately for storage. Japanese researchers have determined that okara is the only known vegetable source of bivalent iron easily assimilated by the human gut.

Okara nutrients

One cup of dried soybeans produces about 10 ounces- usually a little less than 2 cups- of okara after the soy milk is extracted. One half cup of okara is a bit over 2 ounces or 60 grams. According to the USDA Human Nutrition Information Service Agriculture Handbook No. 8-16, okara has the following nutrient

composition per 100 grams (about 3/4 cup):

Nutrition Content of Okara

per 3.5 oz / 100 grams

Using Okara for cooking

If you make soymilk by PROVITA4, the okara will be cooked during the process. Cooked can be used as is in bread and other yeast-risen baked goods. Both cooked and toasted okara work well in baked goods, freeze well, and can be stirred by the spoonful into hot cereals.

Your recipe should steam or bake/ toast raw okara for 25 to 45 minutes and cool before using, to make the proteins more digestible and remove undesirable enzymes. It is also traditionally prepared by frying with some oil until thoroughly cooked, at least 20 minutes. Steamed, sautéed with vegetables and then simmered in a broth to serve over rice is the most popular and traditional Japanese recipe for preparing okara

Okara can be used to give body to soups, croquettes and casseroles and can also be cooked with vegetables. Okara can be mixed into pasta sauce or bread or soy burgers, it can also be seeded with tempeh starter and turned into tempeh. Okara is also made into meat substitutes, tempeh and polenta. Straight okara patties, meatballs, or sausages have a tender texture and don't hold up when cooked in sauces. Cook them separately and sauce at the last minute.

Okara has a very neutral flavor. Toasted a medium brown, it is similar to ground coconut and can be used as a baking ingredient or added as fiber to granola and cookies. You can substitute okara for eggs (1 egg = 1 tablespoon of raw/ wet okara + 2 tablespoons of water) to add moisture to baked products. Another option is to cook the raw okara by combining a half-cup water per cup of okara on the stovetop in a pan, and cooking over medium heat, stirring, until it's about the consistency of thick cream of wheat.

As per Indian taste Okara can be added to make Chapattis, Pakoras, Bhallas, Idlies. It can also be added in soups, curries as thickeners. Any how because Okara is so nutritious and full of fibers it is strongly recommended not to waste it. Okara is a wonder food for digestion.    

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