Apr 25, 2023 · Modified: Jun 8, 2023 by Emily · Leave a Comment

Welcome to a page devoted to teaching you everything there is to know about delicious and nutritious soy. For ages, many cultures have used soybeans as a staple food because of their versatility. Soybeans are a great source of fiber, vitamins, minerals, antioxidants, and plant-based protein, and they can be used to make a wide range of tasty and wholesome products. Truly, soy is the backbone of a ton of fantastic foods that you can use in recipes or have as a snack on their own.

Soy get excited because in this article, we'll look at 10 products made from soybeans and share tips on how to use them in your kitchen. These soy-based products, which vary from tofu and tempeh to soy milk and edamame, offer a variety of tastes, textures, and health advantages that make them a perfect complement to any diet. 

Whether you're a longtime fan of soy or new to incorporating it into your meals, this guide will give you plenty of inspiration for how to enjoy a variety of soy foods in your kitchen. This is going to be soy much fun!

Tofu, also known as bean curd, has been a dietary staple in many cultures for centuries. It is made by curdling soy milk and pressing the resulting curds into soft, white blocks that can be used in a variety of dishes. Tofu has a neutral flavor and a soft, creamy texture that makes it a great option for both savory and sweet dishes. It is a nutrient-dense food that provides a rich source of plant-based protein, iron, and calcium. However, compared to other soy-based foods, tofu is relatively low in fiber. Tofu comes in a range of textures, including extra firm, firm, soft, and silken tofu, and can be flavored with a variety of seasonings and marinades. You can slice, cube, crumble, shred, or puree tofu, making it a versatile ingredient for all kinds of cooking and baking. You can think of tofu as a blank canvas for a culinary artist - adaptable and ready to be transformed into a masterpiece with the right seasonings and techniques.

Tofu is vegan and gluten-free, making it a popular choice for those with dietary restrictions. Whether you're a seasoned tofu fan or new to this food, there are countless ways to enjoy its delicious and nutritious benefits in your cooking.

Tempeh is a fermented soybean product that has been a dietary staple in Indonesia for centuries. It is made by cooking and fermenting whole soybeans, which creates a dense, chewy texture and a nutty, earthy flavor. It is a great source of plant-based protein and fiber as well as important vitamins, minerals and antioxidants. Tempeh is a good source of prebiotics, which is a type of fiber that feeds the good bacteria in your gut. According to research, tempeh can enhance levels of the beneficial gut bacteria, which are considered to be essential to overall health.

Tempeh is vegan and sometimes, but not always, gluten-free. Some tempeh includes other ingredients besides just fermented soybeans, so make sure to check the label and read the ingredients list. For example, Trader Joe’s Organic 3 Grain Tempeh has barley in it. Tempeh can be sliced, crumbled, or cubed, and used in a wide range of dishes!

Soy curls are a product made from whole, non-GMO soybeans. They are made by removing the oil and moisture from the soybeans, and then shaping the remaining soy protein into small curls. Looking for a low-fat, gluten-free, and protein-packed source of nutrition? Look no further than soy curls! With 11 grams of protein and 6 grams of fiber in just ¾ cup of dried soy curls, this plant-based ingredient is a great addition to any meal.

Soy curls are often used as a meat alternative because of their chewy texture and ability to absorb flavors. To use soy curls, simply rehydrate them in water for 10 minutes and then drain. They can then be added to your dish as is or seasoned to taste.

Edamame is a popular Japanese snack food made from immature soybeans that are boiled or steamed and served in their pods. Edamame has a mild, slightly sweet flavor and firm texture. It is a nutritional powerhouse, loaded with 16 grams of fiber and 18 grams plant-based protein in 1 cup, making it a fantastic choice for people searching for a wholesome and filling option for meals and snacks. Edamame is also vegan and gluten-free, making it a popular choice for those with dietary restrictions.

Did you know edamame comes in 3 different forms?! Fresh, frozen, and dried.

Textured vegetable protein (TVP), also known as textured soy protein, is a highly versatile and affordable soy-based ingredient that can be used as a meat substitute in a variety of recipes. TVP is made by taking defatted soy flour, extruding it into various shapes, and then drying it. It comes in a variety of textures, from fine crumbles to larger chunks, and has a neutral flavor that easily takes on the taste of whatever it is cooked with. TVP is gluten free and a popular ingredient among vegetarians and vegans due to its impressive nutritional profile: a mere half cup provides a whopping 8 grams of fiber and 24 grams of protein.

TVP can be rehydrated by soaking it in hot water or broth, and then used as a meat substitute in dishes such as chili, tacos, spaghetti sauce, and burgers. It can also be used to add texture and protein to vegetarian and vegan dishes like lasagna, stuffed peppers, and shepherd's pie.

Miso is a flavorful, fermented paste made from soybeans and rice or barley, or other grains. It is a staple in Japanese cuisine and is known for its umami-rich taste and health benefits. Miso can be used in a variety of dishes, from soups and marinades to dressings and glazes. Its unique flavor profile adds depth and complexity to any recipe. In addition to its delicious taste, miso is also a good source of protein, probiotics, and antioxidants. The antioxidants in miso may also have anti-inflammatory and cancer-fighting properties. However, it's important to note that miso soup is often high in sodium, so it should be consumed in moderation as part of a balanced diet. Adding miso to your cooking repertoire is an easy way to boost the flavor and nutritional value of your meals.

Miso is vegan and some, but not all, is gluten free. If you follow a gluten free diet it is important to read the ingredients and make sure there is no wheat, rye, or barely.

To learn more about the various types of miso and gain insight into which variety is best for your culinary needs, be sure to check out this informative article by Epicurious.

Soy sauce is a popular condiment and ingredient in many cuisines around the world. It is made from fermented soybeans, wheat, water, and salt, and has a rich, savory flavor with a hint of sweetness. Soy sauce is a versatile ingredient that can be used to add depth and complexity to a variety of dishes, from stir-fries and marinades to soups and dressings.

There are different types of soy sauce, including light soy sauce, dark soy sauce, and tamari. Light soy sauce is the most commonly used and is lighter in color and flavor than dark soy sauce. It is often used in dishes where the flavor of the soy sauce is more subtle. Dark soy sauce, on the other hand, has a thicker consistency and a deeper flavor. It is often used in marinades and sauces to add richness and color to the dish. Tamari is a type of soy sauce that is made without wheat, making it a good option for those with gluten sensitivities. If you want to learn more about tamari check out this guide.

Soy sauce is a source of umami, the fifth taste that is often described as savory or meaty. It can be used to enhance the flavor of whatever dish you are making. Soy sauce can be found in most grocery stores and Asian markets, and is a staple ingredient in many households. It is an excellent ingredient to have on hand to add flavor to your dishes.

Soy milk is a plant-based milk substitute made by soaking, grinding, and blending whole soybeans with water. Because of its creamy texture and mild, slightly nutty flavor, soy milk is a versatile ingredient for baking and cooking. It is a great option for those who are lactose intolerant, vegan, or just looking for a dairy-free alternative to try out. Soy milk is also a rich source of plant-based protein, vitamins, and minerals, making it a nutritious addition to a healthy diet. It is often fortified with calcium and vitamin D, making it a good option for those looking to boost their bone health. Soy milk can be used in a variety of recipes, from smoothies and lattes to soups and sauces. It can also be enjoyed on its own as a refreshing and nutritious beverage. Incorporating soy milk into your diet is an easy and delicious way to add more plant-based protein and nutrients to your meals.

Soy yogurt is a dairy-free alternative to traditional yogurt that is made from soy milk and live bacterial cultures. It has a similar creamy texture and tangy flavor to dairy yogurt, making it a popular choice for vegans, those with lactose intolerance, and anyone looking for a plant-based alternative. Soy yogurt is also rich in plant-based protein, vitamins, and minerals, and often fortified with additional nutrients such as calcium and vitamin D. You can of course enjoy soy yogurt on its own or use it as a substitute for dairy yogurt in a variety of recipes, such as smoothies, dips, and dressings. It is a great option for those with dietary restrictions, as it is vegan and gluten-free. Adding soy yogurt to your diet is an easy and delicious way to incorporate more plant-based protein and nutrients into your meals while still enjoying the creamy and tangy taste of traditional yogurt.

Soy nuts are a nutritious and delicious snack that are made from whole soybeans. They are roasted and seasoned with different flavors, such as salt or honey, to create a crunchy and savory snack. Soy nuts are a great source of protein, fiber, and healthy fats, making them a stellar snack option. Soy nuts are available in many grocery stores and health food stores, and are available in various forms such as raw, roasted, salted, or flavored.

Yes, soybeans are naturally gluten free. When it comes to different soy products, many, but not all, are gluten free. Some examples of gluten free soy products include tofu, edamame, and soy milk. However some soy products like miso, soy sauce, or tempeh can contain gluten-containing ingredients.

For example, traditional soy sauce has wheat in it but you can choose a gluten free sauce sauce or tamari.

See each section above for more info on whether these soy foods are gluten free or not.

In short, yes soy is safe to eat. Here are two links to resources discussing the research on the safety of soy:Soy Safety and Health Effects of Isoflavones - from the Vegetarian Nutrition Dietetic Practice Group Straight Talk About Soy - from Harvard T.H. Chan School of Public Health

"Best" is a relative term. Are you wondering what soy is best for a certain type of dish or meal? If so, see the above sections to learn how to use different kinds of soy foods in various meals and decide for yourself what you like best.

If you are considering which soy foods are the "healthiest", it is generally recommended to choose whole soy products, such as edamame, tofu, soy curls, and tempeh, as they provide a range of nutrients and are minimally processed. However, it is important to note that highly processed soy products, like soy protein isolate and some meat-alternatives, can also have a place in a healthy dietary pattern. Instead of avoiding these products altogether, it is wise to limit their consumption and prioritize whole soy foods. It is also crucial to recognize that a person's overall dietary pattern is more important than any single food or meal. At Plant Empowered Kitchen, we believe that food should be enjoyable and pleasurable, and that processed soy products can certainly fit into a healthy and balanced diet.

Soybeans contain a FODMAP, called Galactooligosaccharides (GOS), but the amounts can vary depending on the soy product and serving size. Generally, firm tofu, tempeh, edamame, miso and soy sauce are considered low FODMAP in moderate serving sizes. While other soy products such as soy milk, textured vegetable protein (TVP) and some types of tofu like silken tofu contain higher levels of FODMAPs. It's important to check serving sizes and individual tolerance levels when incorporating soy into a low FODMAP diet.

If you happen to be sensitive to the GOS FODMAP group and want to consume soy, try the low FODMAP soy options first and see how you do. Additionally, a digestive enzyme called Alpha-galactosidase may help improve GOS tolerance and could help you digest beans, including high FODMAP soybean products.

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols

Soybeans can be harder to digest compared to other beans because they contain high amounts of oligosaccharides, which are complex sugars that can be difficult for some people to break down in the digestive system. (See above question on FODMAPs) However, fermentation of soybeans (as in miso, soy sauce, or tempeh) or processing (as in firm tofu) can reduce the amount of these sugars and make them easier to digest.

If you can eat soy and you feel okay, then you are not having a hard time digesting them. Some people can digest soybeans and soy-based foods well. However, as with any food, individual tolerance can vary.

It's important to listen to your body and speak with a healthcare provider if you have concerns about digestion and soy consumption.

Yes, soy is a complete protein, which by definition means that it contains an adequate proportion of each of the nine essential amino acids that the body needs to obtain from food.

It's also important to realize the terms "complete" and "incomplete" can be misleading when discussing protein and amino acids. It's misleading because all plant foods contain all 20 amino acids, including the 9 essential, or indispensable, amino acids. No plant foods are "missing" any of the essential amino acids. I repeat, no plant foods are missing any of the essential amino acids. It is true that many plant foods have a lower level, or suboptimal level, of a certain amino acid. This is only problematic if we only eat that one food over a looooong period of time and we don't have any other foods in our diet that provide that other, lower amino acid.

So what does this all mean?! It means most people do not need to worry about "complete" and "incomplete" proteins, including people who eat vegan and vegetarian diets. As long as you consume a variety of protein sources throughout the day and meet your daily protein needs your body will be able to gather and utilize all the necessary amino acids it needs.

In fact, research shows that plant-based diets can easily provide all the protein and amino acids the body needs, and that plant-based sources of protein are often accompanied by other nutrients such as fiber, vitamins, and minerals that are important for overall health. Therefore, it is not necessary to worry about complete proteins as long as you are consuming enough protein from a variety of sources throughout the day.

If you're in search of recipes featuring soy, give these a try:

Have you tried incorporating soy into your diet? What are your favorite ways to enjoy it? Have you tried any of the soy-containing recipes featured in this post? I would love to hear your feedback!