What’s not to love about soy? From miso to tempeh to edamame, soy products are readily available, nutritious, and affordable.
However, it can be easy to get overwhelmed when faced with all these quality soy ingredients! Don’t worry – we’re here to help. We’ve compiled a delicious and nutritious list of soy recipes to help you find dishes your whole family will love.
See below for a variety of quick and easy ways to cook with soy.
How to Cook Edamame
Edamame is packed with protein and fiber, making it the perfect snack to eat plain or use in a salad, bowl, or dip. Edamame can be served in either the pod or shelled. Cooking edamame is as simple as boiling the pods, draining them, and seasoning them to your liking. Once you’re done, simply compost the shell.
To get fancy with your edamame, check out one of the recipes below.
How to Cook with Miso
Did you know that miso has existed for over 1,000 years? It was originally reserved for Japanese nobility, but today, anyone and everyone can enjoy it.
Miso is a paste that adds essential nutrients like protein, fiber, vitamin K, and probiotics to a variety of dishes. It comes in three separate varieties – white, yellow, and dark or red – which can all be used to pack dishes like soups, dressings, sauces, and marinades with a punch of umami and complex flavor.
Infuse some miso into your life with one of the dishes below.
- Lemon Miso Dressing with Soy Over Greens
- Tempeh Nourish Bowl with Lemon Miso Dressing
- Miso Guacamole
How to Cook with Soy Milk
Soy milk is the most comparable to cow’s milk in terms of nutrient profile and protein quality – so you can cook with it just like you would dairy milk!
Many varieties of soy milk are good sources of protein and come fortified with nutrients like calcium, potassium, and B vitamins. Enjoy a glass of it plain, or use it as a plant-based alternative in cooking, smoothies, and baking.
Drink up with one of the soy milk recipes below.
How to Cook with Soy Sauce
You’ve likely seen varieties of soy sauce in several restaurants and grocery stores. In addition, if you’ve ever had sushi, you’ve probably dunked a roll or two in this salty, umami-flavored liquid made of fermented soybeans. A tablespoon of soy sauce contains probiotics, is less than nine calories, and is used as a dipping sauce in many Asian cuisines.
Around 65% of American households keep soy sauce in the pantry – if that’s you, grab your bottle and use it as a sauce, dressing, or marinade in one of the recipes below.
- Fried Seaweed Rolls (Gimmari)
- Party-Perfect Tofu Skewers with Soynut Satay Dipping Sauce
- Spicy Peanut Noodles
How to Cook Tempeh
Tempeh is firm, dense, and made from fermented soybeans. It gets its chunky texture from being less processed than tofu. Though it has a unique texture and taste, it’s a flexible food to cook with, includes prebiotics, and is a great source of protein.
Bake your tempeh at 350 degrees for approximately 20 minutes or sauté it for three minutes on each side and add it to sandwiches or salads. You can even use it as a vegan protein alternative in dishes like pasta sauce and tacos.
Add some tempeh to your life with the dishes below!
How to Cook Tofu
Tofu is everywhere – both as a standalone ingredient and as a dairy and meat substitute in items like tofurkey and tofu cream cheese. Made from coagulated soy milk, tofu’s neutral flavor and variety of textures (from extra firm to silken, depending on how intensely it is pressed) makes it easy to mix, mash, and add into numerous dishes.
Tofu is a high-quality protein source that’s low in sodium, making it a great plant-based alternative for soups, grain bowls, and grilled or fried dishes. It also works as a replacement for eggs and dairy products in baked goods.
Use it in some of your favorite dishes with the tofu recipes below:
With so many great options, it’s hard to decide what to cook first – but know that when you cook with soy foods, you’re choosing a healthy, nutritious option that’s good for you and the planet.
Learn about additional soy foods and their benefits with our Soy Ingredients Index.