|Okara Quick Facts|
|Major nutrients||Copper (27.11%)
Open-faced okara and tuna salad sandwich
- 200 g can of tuna packed in water
- 1/2 cup soft Okara
- 4-5 tbsp mayonnaise
- 1 Tbsp. lemon juice
- 1 Tbsp. Dijon style mustard
- Few grinds of black pepper
- 1/2 tsp salt
- Dash of sweet paprika
- 2 Tbsp. green onion (Finely chopped)
- 6 slices of toast
- Lettuce leaves
Mix soft okara, mustard, drained and mashed up tuna, lemon juice, mayonnaise, salt, pepper and 1 tbso. of green onion till it becomes smooth. Place the leaves of lettuce on the toast, a pile tablespoon of tuna-okara mixture on top. Sprinkle each with remaining green onion and little paprika.
Unohana – Sauteed Okara with Vegetables
- 150 g fresh okara
- 4 dried shiitake mushrooms
- 1/2 a medium onion
- 50 g konyaku
- 1/2 a small carrot
- 3 tbsp. sugar
- 1 tbsp. mirin
- 3 tbsp. soy sauce
- 1/2 tsp. dashi powder
- 300 ml of water used to soak dried shiitake mushrooms
- Green shallots
- 1 tbsp. olive oil
- Soak dried shiitake mushrooms for about 3 to 4 hours or place it in a bowl with water and microwave for 30 seconds.
- Chop mushrooms, carrot, onion, shallots and konyaku finely.
- Heat olive oil in a frying pan and cook onion till it becomes translucent.
- Add chopped vegetables besides shallots. Cook with the onion.
- Add Okara and cook till it becomes crumbly.
- Add water used to soak mushrooms and all soy sauce, sugar, etc.
- Keep stirring everything together over low heat until the liquid evaporates.
- Add shallots. Cook slightly and then turn off the heat.
- 100 g okara
- 3 cm piece carrot
- 8 cm piece cucumber
- 2 tbsp. boiled corn
- 2 to 3 tbsp. Onion dressing
- 2 slices ham
- 3 to 4 tbsp. mayonnaise
- 1 tsp. soy sauce
- Salt and pepper for seasoning
- Slice thinly cucumber, sprinkle salt on it and leave it for 5 minutes. Wash it with water. Drain well.
- Cut carrot into bite sized pieces and boil lightly.
- Cut ham into squares.
- Mix all ingredients in a bowl. Season to taste.
- 2 tablespoons oil
- 1 tablespoon chopped onion
- 1 sprig fresh curry leaves
- 1 clove garlic (Minced)
- 1 teaspoon chili powder
- 1-inch piece stick cinnamon
- Teaspoon turmeric
- 1 teaspoon curry powder
- 1 teaspoon salt
- 1 ripe tomato (Chopped)
- 1 green chili pepper (Chopped)
- Boiling water
- Blanched and cooked Okara
- In a saucepan, heat oil and fry curry leaves, garlic, onion, chili powder, cinnamon, curry powder, salt, turmeric and green chili pepper.
- Stir well by add the chopped tomato.
- Then add Okara and mix well.
- Stir in water. Let mixture to a simmer for 5 minutes. If needed add more water to obtain the desired consistency.
- Serve curry hot with rice, pasta, bread or any cooked grain.
- ¼ cup carrot (Sliced into thin strips)
- 1 tablespoon miso
- 1 teaspoon Japanese seven spice chili powder
- 1 piece onion (Halved, chopped)
- 1 cup Okara
- 2 tablespoons sesame oil
- ¼ cup Parsnips (Sliced into thin strips)
- 3 cups soy milk or water
- Set a pot in a medium heat. Pour sesame oil and allow it to heat up.
- Sauté onions then add carrots and parsnips. Cook it for two minutes.
- Pour in soy milk or water and bring to a boil.
- Reduce heat and make the vegetables simmer.
- Add Okara. Place in miso and dissolve completely in soup.
- Simmer it for about two or more minutes.
- Sprinkle it with Japanese seven-spice chili powder.
How to Eat
- When consumed on its own it is flavorless.
- It could be used in porridges and stews such as Korean biji-jjigae.
- It is added to baked goods such as cookies, breads and muffins.
- It is used in unohana, a side dish in Japan which comprises of okara cooked with sliced carrots, mirin, soy sauce, shiitake mushrooms and burdock root.
- It is used for making tempeh.
- In Eastern China, Okara is consumed in Shandong cuisine by steaming wet mixture of Okara which have been formed into blocks.
- It is also used as an ingredient in vegetarian burger patties.
- It is used to provide body to croquettes, soups and casseroles.
- Okara could be combined into bread, pasta sauce or soy burgers.
- It is used as a substitute for eggs to provide moisture to baked products.