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Unsweetened Soy Yogurt with Nuts

Easy Unsweetened Soy Yogurt Recipe

Written by missblasco on . Posted in BASICS, RECIPE, SUGAR FREE.

Preparar un yogur de soja casero es muy fácil, sólo necesitas 3 ingredientes y el resultado es espectacular, de sabor suave y muy nutritivo.
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Easy Unsweetened Soy Yogurt Recipe: A Protein-Packed, Dairy-Free Delight
Looking for a simple, plant-based alternative to dairy yogurt? This Easy Unsweetened Soy Yogurt Recipe uses just three ingredients—soy milk, soy yogurt starter, and agar agar—to create a creamy, protein-rich yogurt that’s perfect for breakfast, desserts, or snacks. As a dietitian passionate about nutritional education, I’m thrilled to share this vegan, gluten-free recipe, its health benefits, and tips for perfect fermentation. Ideal for reducing dairy intake or boosting plant-based protein, this homemade yogurt is a budget-friendly, nutrient-dense staple. Let’s get fermenting!
Why Choose Homemade Unsweetened Soy Yogurt?
Store-bought yogurts often contain added sugars or stabilizers, for example, which can undermine health goals. This unsweetened soy yogurt stands out because it’s:
  • High-Protein and Plant-Based: ~7g protein per 100g, thus, rivaling dairy yogurt.
  • Dairy-Free and Vegan: No lactose, therefore, perfect for vegans or lactose-intolerant diets.
  • Gluten-Free: Safe for celiac or gluten-sensitive individuals, for instance, with clean ingredients.
  • Low-Cost: Cheaper than commercial yogurts, so, saving money over time.
  • Customizable: Add fruits or nuts, making it, versatile for any meal.
Moreover, its simple fermentation process, for example, empowers you to create a sustainable, healthy staple at home.
Nutritional Benefits of Key Ingredients
This yogurt is a nutritional powerhouse, for instance, delivering protein, vitamins, and minerals. Here’s why its ingredients shine:
  1. Soy Milk (Unsweetened):
    • Protein: ~3.5g per 100ml, which, contains eight essential amino acids (low in methionine, easily supplemented with grains or nuts).
    • Vitamins and Minerals: High in folate, niacin (B3), thiamine, riboflavin, potassium, phosphorus, magnesium, calcium, iron, and zinc, for example, supporting energy, bones, and immunity.
    • Healthy Fats: Polyunsaturated and monounsaturated fats, thus, promote heart health.
    • Isoflavones: Phytoestrogens with antioxidant properties, additionally, regulating estrogen activity and supporting bone health.
  2. Soy Yogurt Starter:
    • Probiotics: Live bacteria (e.g., Lactobacillus), for instance, improve gut health and digestion.
    • Nutrient Profile: Mirrors soy milk, therefore, reinforcing protein and mineral content.
  3. Agar Agar:
    • Fiber: Derived from algae, thus, aids digestion without adding flavor or calories.
    • Thickener: Creates creamy texture, for example, mimicking dairy yogurt’s consistency.
    • Vegan-Friendly: Plant-based alternative to gelatin, so, ideal for vegan diets.
In contrast, commercial yogurts (~10–15g sugar per 100g) often lack nutrients and probiotics, making, this homemade version a healthier, cleaner choice.

Easy unsweetened soy yogurt is a high-protein, vegan recipe, ready in hours with just three ingredients for budget-friendly nutrition.

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Homemade Unsweetened Soy Yogurt

 

Recipe: Easy Unsweetened Soy Yogurt
This recipe yields ~4 cups of yogurt, perfect for 4–6 servings. Let’s ferment!
Ingredients (Makes ~4 Cups)
  • 4 cups unsweetened soy milk (organic, no additives)
  • ¼ cup plain, unsweetened soy yogurt (store-bought or from a previous batch)
  • 1 teaspoon agar agar powder (optional, for thicker texture)
Instructions
  1. Prep the Milk:
    • First, heat soy milk in a saucepan or cooking robot to 110–115°F (43–46°C), using a thermometer or finger test (warm but not hot). If using agar agar, whisk it in now and simmer for 2–3 minutes to dissolve.
  2. Cool Slightly:
    • Next, let milk cool to 100–110°F (38–43°C) to preserve live bacteria.
  3. Add Starter:
    • Then, whisk in soy yogurt until fully combined.
  4. Ferment:
    • Pour mixture into clean glass jars or a yogurt maker. Cover and place in a warm spot (e.g., oven with light on or wrapped in a towel) at 100–110°F for 6–12 hours, depending on desired tanginess. Check after 6 hours; longer fermentation increases tartness.
  5. Chill and Set:
    • Finally, refrigerate for 4–6 hours to set. Stir before serving. Serve with Sugar-Free Pumpkin Compote (#) or nuts for a balanced breakfast.
  6. Store:
    • Store in airtight jars in the fridge for 7–10 days. Reserve ¼ cup for your next batch.
Serving Suggestions
  • Breakfast: Mix with oats and almonds, for example, for a protein-packed start.
  • Dessert: Top with red berries and Sugar-Free Apple Compote (#), thus, for a light treat.
  • Snack: Blend into smoothies with spinach and flaxseeds, for instance, for a nutrient boost.
  • Savory Dip: Add herbs and garlic, so, for a vegan tzatziki with veggies.
Customization Options
  • Thickener Swap: Use tapioca starch or guar gum, for instance, for varied textures.
  • Flavor Add-Ins: Post-fermentation, add vanilla or cinnamon, thus, enhancing taste.
  • Fruit Toppings: Try mango or kiwi, for example, for seasonal variety.
  • Probiotic Boost: Use pharmacy-bought ferments, so, increasing bacterial diversity.

Dairy-free and gluten-free, it delivers complete plant-based protein and probiotics, perfect for gut and heart health.

 

Debunking Soy Myths: Phytoestrogens and Antinutrients
Soy is often misunderstood, for example, due to myths about phytoestrogens and antinutrients. Here’s the truth:
  1. Phytoestrogens (Isoflavones):
    • Not Estrogens: Plant-based compounds like isoflavones (found in soy, red clover), thus, don’t mimic human estrogens. They regulate estrogen receptors, for instance, with a mild effect on bones and no hormonal disruption.
    • Safe Consumption: Daily soy intake is safe for adults and children, therefore, per scientific evidence, with benefits like antioxidant protection.
    • Common Sources: Also in legumes, nuts, seeds, and wine, so, part of a regular diet.
  2. Antinutrients (e.g., Phytic Acid, Protease Inhibitors):
    • Neutralized by Processing: Fermentation, soaking, or cooking (as in this recipe), thus, deactivates antinutrients like phytic acid or enzyme inhibitors.
    • Digestive Benefits: Fermented soy yogurt, for example, is easier to digest and nutrient-dense.
In contrast, unprocessed soy may reduce nutrient absorption, making, fermented products like this yogurt a healthier choice.
Why Soy Protein Stands Out
Soy’s protein is nearly complete, for instance, containing eight essential amino acids (low in methionine). Here’s why it’s exceptional:
  • High-Quality: Comparable to animal protein, thus, ideal for vegan diets.
  • Complementary Foods: Pair with nuts or grains (e.g., oats), for example, to complete amino acid profile.
  • Satiating: Protein and fiber, therefore, reduce hunger and support weight control.
This yogurt delivers ~7–8g protein per serving, for instance, making it a robust plant-based protein source.
Health Considerations
This yogurt supports:
  • Dairy Reduction: Lactose-free, thus, easing digestion for intolerant individuals.
  • Heart Health: Healthy fats and isoflavones, for example, lower cholesterol.
  • Bone Health: Calcium, magnesium, and mild estrogenic effects, therefore, strengthen bones.
  • Gut Health: Probiotics from fermentation, for instance, improve digestion.
However, if allergic to soy, use coconut or almond milk with adjusted fermentation times, thus, maintaining benefits. Moderation is key for those with thyroid concerns, for example, ensuring iodine intake.

 

Store for 7–10 days and customize with fruits or nuts, making it a versatile staple for breakfast or desserts.

 

Unsweetened Soy Yogurt

 

Why You’ll Love This Recipe
  • High-Protein and Vegan: Complete plant-based protein, thus, perfect for dietary goals.
  • Dairy-Free and Gluten-Free: Inclusive for all diets, for example, with clean ingredients.
  • Budget-Friendly: Cheaper than store-bought, therefore, saving money.
  • Quick and Simple: Minimal ingredients and effort, so, ideal for beginners.
  • Sustainable: Reuse homemade yogurt as starter, for instance, reducing waste.
Tips for Perfect Yogurt
  • Control Temperature: Use a thermometer for precision, otherwise, bacteria may not thrive.
  • Choose Clean Equipment: Sterilize jars, for example, to prevent contamination.
  • Taste Test: Adjust fermentation time, thus, for preferred tanginess.
  • Stir Before Serving: Ensures creamy texture, so, avoiding separation.

 

More vegan recipes:

 

This Easy Unsweetened Soy Yogurt Recipe is a protein-packed, dairy-free staple that’s simple to make with just three ingredients. For instance, it’s vegan, gluten-free, and budget-friendly, delivering complete plant-based protein and gut-friendly probiotics.
Moreover, its versatility and health benefits make it ideal for breakfast or desserts.
As a result, start fermenting today and enjoy a creamy, nutritious yogurt that supports your wellness goals!
yogur de soja casero

YOGUR DE SOJA CASERO SIN AZÚCAR

Preparar un yogur de soja casero es muy fácil, sólo necesitas 3 ingredientes y el resultado es espectacular, de sabor suave y muy nutritivo.
4.60 from 15 votes
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Básicos
Cuisine CASERA
Servings 9 raciones
Calories 47 kcal

Equipment

  • Termómetro de cocina

Ingredients
  

  • 1 litro leche de soja (sin azúcar, sin edulcorantes y ecológica si puede ser)
  • 125 ml yogur de soja (sin azúcar, sin edulcorantes y ecológico si puede ser)
  • 3 gramos agar agar en polvo (corresponde a una cucharadita, tsp)

Instructions
 

  • Pon la leche en una olla y caliéntala sin que llegue a hervir, debe alcanzar los 90ºC, pero no pasar de ahí.
  • Retira del fuego y añade el agar agar, mezcla muy bien con unas varillas.
  • Deja que la mezcla se enfríe, cuando alcance los 40-50ºC añade el yogur de soja y vuelve a mezclar.
  • Mientras enfría calienta el horno a la mínima temperatura posible, algunos alcanzan los 50ºC, otros se quedan en los 75ºC, no importa, enciéndelo un rato, al mínimo.
  • Pon la mezcla en recipientes individuales de vidrio. Apaga el horno y mete los recipientes dentro, cierra la puerta y no la abras durante al menos 8 o 10 horas.
  • Pasado ese tiempo, guárdalos en la nevera. Es mejor que enfríen bien, así cogen aún más cuerpo.
  • Disfrútalos con frutos secos, con fruta fresca, con cereales integrales, con compota casera, combínalos con lo que quieras, están deliciosos.

Nutrition Facts
YOGUR DE SOJA CASERO SIN AZÚCAR
Amount Per Serving
Calories 47 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 43mg2%
Potassium 133mg4%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 1g1%
Protein 4g8%
Vitamin A 230IU5%
Vitamin C 2mg2%
Calcium 158mg16%
Iron 1mg6%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword sin azúcar, sin lactosa, soja, yogur
Tried this recipe?Let us know how it was!

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DAIRY FREE, DESSERT, LACTOSE FREE, SALUD, SOY, SUGAR FREE, VEGAN

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4.60 from 15 votes (7 ratings without comment)

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