Think protein has to come from meat? Think again! Soya mince offers a delicious, healthy, and entirely plant-based way to boost your protein intake.
Soya is simple to prepare, adds a satisfying, meaty texture to dishes, and works wonders in everything from stir-fries to grain bowls and veggie sides. Perfect for anyone going meatless or just looking to mix things up a bit.
Quick, convenient, and healthy
A lab assistant and food content creator at Cape Peninsula University of Technology (CPUT), chef Nandi Mbambalala, says cooking with soya mince needs a bit of creativity, so it gives you that “nyamalicious” flavour.
You can do that, she says, by adding seasonings in stages during cooking for depth. “Adjust spices and seasonings based on your preferences.”
She says the secret lies in allowing soya mince to sit in your seasoning mixture for 15-30 minutes before cooking.
Mbambalala explains that soya mince does wonders in dishes like tacos, burritos, and enchiladas. The texture of soya mince mimics ground meat, and it absorbs bold spices like cumin and chilli, making it perfect for these dishes.
“Quick-cooking options are popular, as soya mince can be prepared in a fraction of the time it takes to cook meat, fitting well into busy lifestyles.”
Nandi Mbambalala
She adds, “Many are health-conscious and value soya mince for being high in protein, low in fat, and rich in fibre, making it a nutritious substitute for meat.”
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Soy’s unique nutrients
According to Nicola Wilken, a registered dietitian based in Tshwane, Gauteng, unlike many plant-based proteins, soy protein is considered “complete” because it contains all nine essential amino acids, though it is slightly lower in sulphur-containing amino acids like methionine.
She says this makes soy a top choice among plant-based proteins, providing benefits similar to animal-derived proteins but with added advantages in terms of heart and metabolic health.
Wilken notes that while pea and barley proteins can be valuable additions to a plant-based diet, their digestibility and amino acid profiles are generally less optimal than soy, which has 95% and 98% digestibility rates.
She explains that soy protein is a versatile ingredient commonly used in various food products such as soy milk, tofu, soy sauce, and tempeh.
“This versatility, combined with its high protein content and beneficial nutrient profile including dietary fibre, makes soy an appealing ingredient for meat substitutes and other plant-based products.
“Soy protein aligns well with the growing shift toward plant-based diets, spurred by research linking animal protein consumption with a higher risk of chronic diseases and an increased focus on the environmental impact of animal agriculture.”
Wilken further notes that soy is a promising aid in weight management, largely due to its unique components like soy isoflavones and dietary fibre.
A heart-healthy alternative
Wilken says soy consumption may provide multiple benefits for heart health, largely through its ability to help reduce cholesterol levels, a major risk factor for coronary heart disease (CHD).
She explains that the bioactive components within soy, such as peptides, further contribute to cholesterol regulation by influencing LDL receptors and bile acid metabolism.
“These bioactive peptides help enhance the body’s ability to lower LDL cholesterol, which is essential for reducing cardiovascular risk.”
Nicola Wilken
This makes soy an excellent substitute for animal-derived proteins, meeting the protein needs of those who abstain from meat, dairy, and eggs while supporting muscle maintenance, immune function, and overall health, she says.
Wilken explains that from tofu and tempeh to soymilk and miso, soy products can replace traditional animal products in many dishes.
“Soymilk, for example, is a nutritious dairy alternative often fortified with calcium and vitamin D, while tofu can be used instead of meat across various cuisines.”
She says soy is generally safe for most people, although soy’s goitrogenic effects may impact thyroid hormone production in those with subclinical hypothyroidism or low iodine intake.
She adds that although soy is considered a complete protein, its levels of certain amino acids, such as methionine, are relatively low compared to animal proteins. Because of this, pairing soy with other plant-based foods that are higher in methionine or other amino acids can enhance its protein quality.
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