A New Star Ingredient

Scared off of soy? Just toying with tofu? Just plain confused by edamame? Here's a helpful guide to everything soy - and how you can remake your nutrition game by easily incorporating soy and its associated products into your diet. We also provide you with 3 recipes that are healthy and delicious to start you on your soy journey!

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Whether you’re looking to scale back on animal products or simply want to add some variety to your cooking repertoire, soy may be your solution. Soy is the only plant with protein comparable to meat, eggs and dairy, and it provides health benefits, including heart, muscle and bone strength. It is also the only protein recognized by the FDA for its role in reducing cholesterol and risk of heart disease.

If you’re uncertain how to cook with soy, you may be surprised by the diverse ways you can incorporate this nutrient-rich food into your meals and snacks. As these recipes show, it’s easy to cook with soy throughout the day, from fluffy breakfast pancakes to a fresh take on hummus or a delicious tofu dinner loaded with flavor.

In addition to the nutrition benefits and versatility, soy uses fewer natural resources, such as water and land, than any other protein source, so you can feel good about making it a star ingredient in your kitchen.

Find more recipes and inspiring ideas for cooking with soy at soyfoods.org.

Surprising Uses for Soy

Looking for creative ways to incorporate more soy into your diet? You may be surprised by all the ways you can build delicious snacks and meals around this plant protein:

Tofu: extra-firm replaces meat protein in recipes such as grilled kabobs and sandwiches, or use soft or silken in place of mayonnaise and sour cream in creamy dishes, such as soups and dips.

Edamame: serve these green soybeans in the pod for an appetizer or add to dishes, such as chili or stir-fry, for protein-packed flavor and texture.

Soymilk: ideal for beverages such as smoothies and lattes, over cereal and in cooked dishes, such as puddings or custards.

Dairy alternatives: a wide range of dairy-free products are available, including soy-based “yogurt,” “cheese” and frozen desserts.

Soy crumbles: perfect for chili, spaghetti sauce and tacos, this “veggie ground” contains 75 percent less fat than ground beef.

Soy flour: improves taste and texture and elevates the nutrition profile when mixed with wheat flour.

Recipe for Lemon Blueberry Pancakes

Recipe courtesy of Silk

Serves: 6

Ingredients

• 1 1/4 cups all-purpose flour
• 2 teaspoons baking powder
• 1 teaspoon egg replacer
• 1/4 teaspoon salt
• pinch of ground nutmeg
• 1 1/2 cups plain soy yogurt alternative
• 1/4 cup vegetable oil, divided
• 2 tablespoons granulated sugar
• 1 tablespoon lemon juice
• 2 teaspoons finely grated lemon zest
• 2 teaspoons vanilla extract
• 1 1/2 cups blueberries, divided
• maple syrup (to taste)

Directions

1. Whisk together flour, baking powder, egg replacer, salt and nutmeg; set aside.
2. In a separate bowl, whisk together yogurt alternative, 2 tablespoons oil, sugar, lemon juice, lemon zest and vanilla; stir into flour mixture until just combined (batter will be lumpy). Let stand for 15 minutes.
3. Heat large, non-stick skillet over medium heat; brush with remaining oil. Pour 1/4 cup batter per pancake into skillet, leaving space between each pancake. Add 1 tablespoon blueberries to each pancake.
4. Cook in batches for about 2 minutes, or until bubbles form on the surface; flip and cook for 1-2 minutes, or until golden brown and set in the center. Wipe skillet between batches. Store prepared pancakes in warm oven until ready to serve.
5. Serve pancakes with remaining blueberries and maple syrup.

Nutrition information per serving: 260 calories; 6 g protein; 34 g carbohydrate; 2 g dietary fiber; 11 g fat (1 g saturated fat); 0 mg cholesterol; 230 mg sodium.

Recipe for Edamame Hummus

Recipe courtesy of United Soybean Board

Makes: 14 2-tablespoon servings

Ingredients

• 2 cups shelled edamame, cooked according to package directions
• 1/4 cup soybean oil
• 3 tablespoons lemon juice
• 2 teaspoons garlic, chopped
• 3/4 teaspoon cumin, ground
• 1/2 teaspoon salt

Directions

In a food processor, puree edamame, oil, lemon juice, garlic, cumin and salt for 30 seconds, scraping sides twice, until almost smooth. Cover and refrigerate until ready to serve.

Serving tips: Serve with pita triangles, crackers, baguette or raw vegetables.

Nutrition information per serving: 60 calories; 2 g protein; 3 g carbohydrate; 1 g dietary fiber; 5 g fat (0 g saturated fat); 0 mg cholesterol; 90 mg sodium.

Recipe for Grilled Balsamic Tofu with Cauliflower Cilantro Rice and Avocado

Recipe courtesy of House Foods

Serves: 4

Ingredients

• 1 package firm or extra-firm tofu, drained and pressed well
• 1/4 cup balsamic vinegar
• 2 tablespoons extra-virgin olive oil
• salt and pepper, to taste
• 1 medium head of cauliflower, grated
• 1 bunch cilantro, roughly chopped
• 1 avocado, sliced

Sriracha Mayo

• 2 tablespoons reduced fat mayonnaise
• 1/2 teaspoon lime juice
• 1/2 teaspoon sriracha sauce
• 1/4 teaspoon minced garlic or garlic paste

Directions

1. Slice tofu into 1/2-inch slices and set aside. In bowl, whisk together vinegar, olive oil, salt and pepper. Pour over tofu and marinate for 20 minutes.
2. Meanwhile, mix together all ingredients for Sriracha Mayo.
3. Grill marinated tofu 3 minutes on each side.
4. In large bowl, combine cauliflower and cilantro. Separate mixture into four serving bowls.
5. Top with grilled tofu and sliced avocado. Serve with Sriracha Mayo.

Nutrition information per serving: 290 calories; 12 g protein; 18 g carbohydrate; 7 g dietary fiber; 15 g fat (2.5 g saturated fat); 0 mg cholesterol; 160 mg sodium.

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