Soyfoods have a place on every plate. These nutrient powerhouses add vitamins, minerals, and more to your day, including protein and fiber.1 Integrating soy into your diet can be very simple. Here are some ways to add a variety of soyfoods to your meals.
Tofu can be found in a few different forms, such as silken, soft, firm, and extra firm. Tofu’s neutral taste makes it extremely versatile and easy to add to many dishes.
- Silken tofu can be used in pureed soups, smoothies, dips, and desserts, adding extra creaminess and protein.
- Firm and extra firm tofu can be diced, marinated, then baked or sauteed, and showcased as the main protein for the meal alongside roasted vegetables and whole grains, or it can be added to a salad, grain bowl, or stir fry.
Tempeh is a textured cake of fermented, cooked soybeans with a chewy bite. To remove any bitter flavors, steam or boil tempeh for 10-15 minutes prior to using in a recipe. Once steamed, tempeh can be baked, sauteed, fried, grilled, or added to dishes like chili or Bolognese sauce. Tempeh also holds up well when marinated prior to cooking.
Soy-based meat alternatives have become more popular over the last few years and can be found in most grocery stores nationwide. These products come in the form of patties, crumbles, sausages, nuggets, or meatballs and are easy to cook via stove, oven, or microwave. These options are a great way to add plant protein to your plate. Pair them with non-starchy vegetables such as broccoli, cauliflower, or leafy greens, and round out the meal with some whole grains or starchy vegetables like roasted sweet potatoes. Soy-based meat alternatives can also be used in sauces, soups, stews, wraps, tacos, and more.
Edamame is easy to prepare and is a great introduction to soyfoods for kids. Frozen edamame in pods can be cooked by boiling or steaming in the microwave and enjoyed as a snack or appetizer. The beans can also be pureed into a dip or added to soup, salad, and stir fry dishes for additional protein, texture, and color.Soymilk, available in plain and flavored varieties, is both a delicious and nutritious beverage on its own or added to other recipes and dishes, including cereal and oatmeal. It is a great way to add plant protein and potassium to your day and, when fortified, also calcium and vitamin D.
- Rizzo G, Baroni L. Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients. 2018; 10(1):43. https://doi.org/10.3390/nu10010043