OFF THE SHELF
Fat-free okara can be used in soups, as meat substitute

By Wanda Adams
Advertiser Food Editor

Okara is the solids that remain after soybeans are cooked and fermented for tofu or soymilk. Eugene Tanner • The Honolulu Advertiser

The Japanese consider okara a most healthful food, with good reason: It's a source of fiber, low in calories (77 per 100 grams, about fl cup), fat-free, and contains a modest amount of high-quality protein and calcium as well.

The flavor is somewhere between tofu and cottage cheese, not at all unpleasant — and, like tofu, okara tends to take on the flavors of the ingredients with which it is blended.

In Japan, okara is served in okarani — sautéed with minced vegetables or seafood. It is also a common ingredient in soups, adding body and nutrition. Japanese are fond of croquettes — minced mixtures, shaped and deep-fried — and okara is used to make these, too.

In the West, vegetarians prize okara for use in place of ground meat in loaves, patties and casseroles.

Fresh okara is highly perishable and should be used within a short time of purchase; or you can steam okara, then freeze it.

Some ideas for using okara: Add it to soups, stews or mashed vegetables.

Combine it with ground meats to make meatloaf or burgers. Use it in nishime (Japanese vegetable stew). Add okara to bread dough.