Soy flour has a deeply rooted origin from China, but in recent years, it has gained a certain presence in the West. The thing is, you can’t always get your hand on soy flour. So, what is the best soy flour substitute?
Our article outlines some of the most commonly used alternatives to soy flour. Check them out!
What is Soy Flour?
Soy flour is a high-protein type of flour produced by grounding roasted soybeans. Apart from the high amount of protein, this bean flour contains calcium, B vitamins, iron, and especially soy isoflavones.
Different ways of processing soybeans will create a diverse flavor of soy flour ranging from light to intense. Soy flour can be used as a substitute for whole grain flour or wheat flour in several recipes.
There are three versions of soy flour: low-fat, full-fat (or you can call it – natural soy flour), and defatted. The meaning of their name originates from the percentage of natural oils retained in each type.
For example, the full fat or natural soy flour is the one that withholds the whole amount of oil in the soybeans. The low-fat type, instead, only contains 33% fat. The defatted soy four still retains fat, yet it is produced from defatted soybeans.
Is soy flour gluten free? Yes, pure soybeans don’t contain gluten, and neither does their flour. Gluten free soy flour or soy flour gluten free can be called as another name for soy flour.
Besides the benefit of adding nutrients and protein to recipes, soybean flour also gives more texture, flavor, and moisture to the final product.
However, when using this flour for your cooking, you will need to reduce the cooking times as soy flour tends to brown quicker than other kinds of flour.
A useful tip is to lower the cooking temperature to avoid overcooking. It is also essential to mix up the flour before measuring it as the flour is often compacted while storing. Another tip for bringing out the best savor of the flour is to lightly toast it on a dry skillet before getting to the main step to intensify the nutty flavor.
To maximize its shelf life, you should keep your flour inside an air-tight container and store it in the freezer or refrigerator. In this way, the soy flour will stay good for up to one year.
Soy Flour Substitute – 6 Alternatives For Soy Flour In Your Pantry
Today Oh She Cooks wanna show you the 6 substitutes for soy flour right below-what you have longed for.
1. Almond Flour
Almond flour is an excellent substitute for soy flour.
Most people said that using almond flour will not provide the same beany flavor as soy flour. True! However, almond flour, with its light nutty flavor, may taste better in some dishes than the mild-bitter flavor of some soy flour forms. Almond flour can make your baked goods more crumbly than usual, so extra eggs may need to ensure your dough has a proper binding.
Note: Almond flour is quite dense, so if you want to use it in place of soy flour, cut the amount of flour down. Plus, this flour contains more moisture, and for that reason, you will have to decrease moisture elsewhere to compensate.
2. Quinoa Flour
Quinoa flour is another gluten-free option on today’s list.
The ingredient is made by grinding quinoa seeds into fine powder. One of the best things about quinoa flour is the high protein content due to having all nine essential amino acids. This is also what quinoa flour and soy flour share in common.
However, the deal-breaker to using quinoa flour is the taste. Quinoa flour has quite a strong and bold flavor, while soy flour features a beany, slightly nutty flavor. If you don’t mind the taste difference, quinoa flour makes a great substitution for soy flour.
3. Chickpea Flour
Another soy flour substitute? Chickpea itself is already similar to soybean in terms of appearance and flavor. However, chickpea looks rather pale yellow, while soybean comes in a pearly color.
Just like soy flour, chickpea flour is made by grinding chickpea into fine powder. Chickpea contains a whole bunch of nutrients, including vitamins, minerals, and dietary fibers that are good for your digestive health.
Soy flour can be replaced with chickpea flour as a 1:1 substitute.
4. Lupin Flour
If you want your baked goods to be looser and more fluffy, consider using lupin flour as a substitute for soy flour in gluten-free baking.
This ingredient is made from lupin beans.
It is often used mixed with other flour alternatives. Lupin flour aids in achieving the desired consistency in your dough, making the pastries smooth and loose.
However, using too much lupin flour at a time can cause a bitter aftertaste with an intense aroma. For that reason, you shouldn’t use more than 20% lupin floor compared with the amount of flour used.
5. Wheat Flour
Going back to the traditional wheat flour is never wrong unless you’re on a strict diet or suffer from celiac disease.
Since wheat flour doesn’t contain as much protein as soy flour, you should add an extra egg as a binder when substituting wheat flour for soy flour. Also, use 1 cup of wheat flour for ¾ cup of soy flour and adjust accordingly to the recipe you’re using.
6. Other Legumes Flour
Other legumes flour as a soy flour substitution? Sounds weird, yet it is possible. Since soybean is a type of legume, you can easily replace it with other legumes, including peanuts or garbanzo beans. Lesser-known legume flours you can try are urad flour or mung bean flour.
When can you use soy flour? – Soy Flour Uses
Soy flour is often used in baking doughnuts, pies, and cakes since it can boost the taste and stop the dough from absorbing some of the unnecessary fat during cooking.
Sometimes, if you want to change the flavor slightly, instead of replacing all the all-purpose flour with soy flour, you can mix up the two.
You have to measure the exact amount of all-purpose flour in the recipe and put it into a bowl. Then, scoop out two tablespoons of flour for each cup you add to your bowl. For instance, you have added 3 cups of all-purpose flour, and scoop six tablespoons out.
After that, replace the same amount of all-purpose flour you scooped out with soy flour. Whisk gently to blend the two flours completely.
Before baking, turn the oven temperature down by 25°F as soy flour gets dark quicker than all-purpose flour, and it can make baked goods overcooked when using a higher cooking temperature. Bake for the amount of time called for in the recipe, and voila!
Besides using soy flour for baking, you can also use it to thicken your sauce. How to do it? Following the steps below and you are good to go:
- Step 1: Put a large skillet on the stove and turn your stove on to medium heat.
- Step 2: Put in 2 tablespoons of butter for each cup of sauce or any liquid you want to make it thicker.
- Step 3: Add two tablespoons of soy flour per cup of the liquid and briskly whisk the mixture until you see them thickened and smooth.
All in all, there are a lot of substitutes for soy flour available, yet, each of them has its own characteristic. Therefore, when choosing the soy flour substitute, you will have to read its trades carefully and follow to ensure the best result.
Best luck with your work. Thank you for reading.