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 and these 15 surprising soy recipes will help you get on your way!
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.
Versatile soy adds variety, boosts nutrition
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.
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.
Balsamic Grilled Tofu feels indulgent but is crazy healthy for you. Add in some cauliflower cilantro rice and avocado and you have yourself an amazing meal!
This Lemon Blueberry Pancakes Recipe is sure to wake up your taste buds and get your senses going.
Overnight oatmeal is one of those simple, head-slapping recipes that you’ll make again and again once you try it.
This better-for-you Overnight oatmeal is made with protein rich soy milk and lots of fresh, healthy broccoli.
Try this beautiful vegetarian/vegan coconut curry soup bowl.
This Edamame Peanut Salad only takes a few minutes of prep time and looks and tastes great. It works well as a lunch on it’s own or can be used as a side dish for a bigger meal.
Edamame Avocado Hummus is ultra tasty spread on sandwiches and veggie burgers, mixed into rice or roasted veggies, and of course dipped with crunchy pita chips.
Have you ever made Easy Miso Soup from scratch? It’s so much easier than you think.
Enjoy crispy oven-baked honey garlic tofu bites — baking tofu (especially when you give it a light toss in cornstarch) gives you super crispy tofu without the deep-frying.
Who loves fresh seasonal vegetables? Vegetarian Tofu Stir Fry can easily be adjusted depending upon what’s in season.
Chocolate pudding with tofu?!? Hard to believe isn’t it? But there it is. And yes, it tastes as good as it looks.
Tofu adds creaminess plus an extra shot of protein to Tropical Tofu Shake.
Kale and Edamame Dumplings with a simple dipping sauce is delicious, made with fresh whole foods and lots of greens.
This Quinoa Corn Edemame Salad is an excellent source of fiber, protein and calcium – and it will keep you feeling fuller longer than any greasy burger would.
Serve this quick and easy Honey Sriracha Tofu dish with a bowl of white rice, a simple daikon miso soup and classic oshitashi (boiled spinach with soy and bonito flakes).
The kids may even be up for eating quinoa crusted tofu nuggets!
Find more soy recipes and inspiring ideas for cooking with soy at soyfoods.org.
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