The soybean is a legume species from East Asia. But what is soy? Soy itself is the protein that comes from the soybean and is used in many foods, from soy sauce to soy milk. It’s one of the few plant sources of complete protein with all the essential amino acids and is also a good source of dietary fiber, calcium, iron, magnesium and phosphorus.
Integrating soy foods into your diet works wonderfully for those who are vegan or vegetarian (or those who simply want to eat less meat while still getting the necessary amount of protein). It can be eaten on its own in a variety of forms and is also a tasty addition to everything from smoothies to shakes.
Some common places you’ll find soy in food are tofu, soy sauce, soy flour and soy milk, as well as soy meat alternatives. Let’s take a deeper look at soy foods and some ways you can enjoy these as part of a wholesome and balanced diet.
Edamame
You’ll find these soybeans served as a snack (often dipped in soy sauce), as a vegetable side or thrown into salads. They are high in both fiber and vegetable protein and can often be found in the pod or shelled in the grocery store. Give this recipe for Quinoa Edamame Tabouli Salad a try if you’re looking for a fresh and easy way to enjoy edamame.
Soymilk
Soymilk is often consumed as a milk alternative for those who are lactose intolerant or prefer not to drink cow’s milk (in addition to other kinds of milk such as almond milk and coconut milk). In this case, the soybeans are soaked before being finely ground and then strained to create the milk. In its plain and unfortified form, soy milk is known to contain B vitamins and high amounts of plant-based protein. Soymilk can also be used as a substitute for regular milk in baked goods, like in this seasonal recipe for 7 Grain Marionberry Coffee Cake.
Tempeh
Tempeh is a soybean product that is often made with soybeans and other grains (like rice). The ingredients are fermented and then formed into a bar that can be marinated, grilled, sliced or added to soups and salads.
Tofu
One of the most famous soy products, tofu, is made by curdling fresh, hot soymilk. It has a subtly mild flavor and easily absorbs ingredients and spices. It’s low in sodium and contains both protein and B vitamins. Silken tofu comes in a few different varieties, like soft, firm and extra-firm, and can be found in dishes that require blending. Water-packed tofu comes in these varieties as well, yet is more solid than the softer, silken tofu. It’s often found in stir fry dishes or sandwiches. Try this recipe for Peanut Sauce Vegetable Stir Fry With Tofu for an excellent midweek dinner.
Soy Sauce
Commonly found drizzled over stir-fries or used as a marinade, soy sauce is dark brown and made from fermented soybeans. These soy products contain a high salt content, so keep in mind that a little goes a long way.
Miso
Miso is a soy paste found in Japanese cooking. It’s used for miso soups as well as dressings and marinades. You’ll recognize it as the simple soup often enjoyed before you indulge in sushi.
Whole Soybeans
Once soybeans mature in their pods, they will ripen and turn into a dried bean filled with protein and dietary fiber. They can be used in chilis, soups and salads.
In addition to the more commonly known foods containing soy above, soy can also come in the form of protein powder and flours, which can then be used to make everything from power bars to smoothies.
Soy Protein Powder
Our Soy Protein Powder is a source of complete protein. It’s a dairy free, gluten free, unflavored, unsweetened powder that makes it easy for vegans and vegetarians to get their protein. It’s easy to digest with little flavor, and it blends smoothly into liquids. You can use it in smoothies, shakes and bars, or mix it into your pancakes, muffins, brownies, cakes and bread.
Here are some ways the Bob’s Red Mill team loves to use this powder.
Pumpkin Spice Shake
This recipe can be found on our bags of Soy Protein Powder. It’s made with Soy Protein Powder, pumpkin puree, pumpkin pie spice, maple syrup and milk. Simply add all ingredients to a blender and blend until smooth. Though it tastes good any time of year, we like to think it especially hits the spot during those cool autumn months when the leaves are just starting to change.
Whole Grain Power Bar
These vegan treats are made with organic, quick-cooking rolled oats, whole wheat pastry flour, dried cranberries, organic brown flaxseed meal, premium shelled sunflower seeds, organic quinoa grain, shredded coconut, soy protein powder and more. If you’re looking to increase your protein intake on the go, make a big batch of these on Sunday night and have them on hand for the week ahead.
Sunshine Smoothie
Vibrant in both color and flavor, this recipe can be found on our packages of Soy Protein Powder, too. It’s made using Soy Protein Powder, pineapple juice, banana and fresh mango, so you can escape to the tropics anytime you’d like (in smoothie form, that is). As a natural pairing, we suggest sipping this outside under the sunshine with your favorite book.
PB & J Shake
This tasty shake is made with Soy Protein Powder, peanut butter, frozen strawberries, milk and maple syrup. It’s creamy yet refreshing in flavor and will give you a burst of nutritional energy throughout the day with the protein powder and the peanut butter.
Soy Flour
Our Soy Flour is 100% whole bean flour made from the best soybeans. It contains nutritious fiber and oils and can be used to replace up to 30% of the usual flour in your recipes. We mill our nutty flavored flour from premium quality organic whole raw soybeans.
In addition to using it to replace a portion of your flour, it can also be used as a thickening agent in cooked dishes. If you’re baking with soy flour, keep in mind that it has a tendency to brown more quickly. Either look for a recipe that is specifically made for soy flour, or keep your eye on the oven!
You can also use soy flour to condition bread dough: try adding 1 tablespoon per cup of flour that’s called for in your bread recipe. What you’ll find are added nutrients and a lighter and higher loaf.
Banana Cake
This delicious recipe for Banana Cake comes from one of the winners of our “Every Meal of the Day” recipe contest, hosted by Cooking Light Magazine. It’s whole grain and high fiber, made with flaxseed meal, soy flour or organic soy flour, whole wheat pastry flour or organic whole wheat pastry flour, soy milk, honey, egg, vanilla, bananas, brown sugar, butter and chopped walnuts. If you’re looking for a protein-packed cake that can be eaten morning, noon and night, than this one will make you go bananas. Pair it with a cup of cold milk or a cup of hot coffee. The choice is yours!
Organic Whole Grain Soy Flour
Bob’s Red Mill Organic Soy Flour is stone ground from the best organic soybeans. Like our regular soy flour, it contains a bounty of fiber and oils. You can use it in the same way that you would our other soy flour, simply replace up to 30% of your typical flour in your baking recipes.
This particular flour is freshly ground on cool and slow-turning century-old stone-buhr millstones, from premium-quality organic, raw, US-grown soybeans. It’s a nutty flour that is high in plant-based protein, fiber and soy isoflavones. Add it to cooked dishes as well as baked goods for a low fat and wonderfully tasting dish.
Soy Bread
This soy bread is made with unbleached white all purpose flour, organic (or regular) soy flour, sea salt, vital wheat gluten, nonfat dry milk powder, oil, molasses, warm water and active dry yeast. The addition of the soy flour boosts the nutrition and helps create a soft and delightful sandwich loaf. We’re envisioning two pieces of this bread, homegrown vegetables in the middle, and a picnic under our favorite shaded tree.
If you’re vegetarian or vegan, or simply looking to get more high-quality protein into your diet in plant-based ways, give these soy-based foods a try.
Have any favorite ways you enjoy cooking or baking with soy-based foods? Feel free to share them with us in the comments below!
3 Comments