What’s What When it Comes to Soy Foods?

These large soybeans are harvested when the beans are still green and sweet tasting. They are a good source of protein and fiber and contain no cholesterol. Green soybeans are sold frozen either in the pod or shelled.

Meat alternatives are typically frozen or refrigerated products, often made with soy protein ingredients, that resemble meat or meat-like products but are vegetarian or meat-free. These products can be made to resemble any meat species, such as pork, chicken, or beef.

Miso is a sweet, flavorful paste made from fermented soybeans. Use miso to enhance the flavor of sauces, soups, dips, marinades, dressings and main dishes.

Soy protein ingredients include soy flour (~50% protein), soy protein concentrate (~70% protein), and soy protein isolate (~90% protein). These versatile ingredients are available in powdered or textured form and found in a wide range of foods to boost the protein content or to deliver specific textural or functional properties. Soy protein isolates, in particular, are valued for their high protein quality and content and versatility in beverages, nutrition bars and other nutritional products.

Soybean oil, more commonly known as vegetable oil, has a heart-healthy fatty acid profile as it is comprised of almost 90% unsaturated fatty acids, about two-thirds of which is linoleic acid. Soybean oil provides essential omega-3 and omega-6 fatty acids.

Soy nut butter is made from roasted whole soybeans rather than peanuts. Its taste and texture are reminiscent of peanut butter, but soy nut butter is a tree nut-free alternative.

Soymilk is free of lactose and milk protein, making it an alternative to dairy milk. Plain, fortified soymilk is a good source of high-quality protein and an excellent source of B12 vitamins. It comes in many different flavors and can be combined with other ingredients to make a variety of beverages, from chai tea to smoothies.

Tempeh, a traditional Indonesian food, is a chunky, tender soybean cake. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake of soybeans with a smoky or nutty flavor. Tempeh can be marinated and grilled and added to soups, casseroles, or chili.

Tofu, also known as soybean curd, is a soft, cheese-like food made by curdling fresh, hot soymilk with a coagulant. Tofu is a bland product that easily absorbs the flavors of other ingredients with which it is cooked. Tofu provides high-quality protein and is very low in sodium. Firm tofu is dense and solid and can be cubed and served in soups, stir fried, or grilled. Firm tofu is higher in protein, fat, and calcium than other forms of tofu. Soft tofu is good for recipes that call for blended tofu. Silken tofu is a creamy product and can be used as a replacement for sour cream in many dip recipes.

These large soybeans are black in color and are grown to be eaten similarly to other legumes. They are an excellent source of complete, high-quality protein and fiber and contain vitamins and minerals.

Soy sauce is made by fermenting soybeans and wheat with salt and a fermenting compound such as yeast. It’s a pantry staple and used in a variety of recipes.