This is a partial list of soy foods and ingredients, and you might be familiar with many of these. Which of these have you tasted or seen on a food package label?
Edamame (soybeans): refers to soybeans that are harvested when still green and sweet. They are high in fiber and protein and have no cholesterol, contrary to meat products. Edamame can be found shelled or unshelled, frozen or fresh, and take little preparation. Simply boiling or roasting the beans for 15 minutes can create a tasty main or side dish to any meal.
Hydrolyzed vegetable protein (HVP): the protein from vegetables, typically soybeans. It is used as a flavor enhancer in items such as soups, sauces, flavoring blends, canned and frozen vegetables, meats and poultry.
Lecithin: a product extracted from soybean oil. It commonly is used as an emulsifier in high-fat products and to promote stabilization, anti-oxidation, crystallization and spatter control.
Miso: fermented soybean product that typically is mixed with rice to result in a thick paste used for sauces, spreads and soups.
Tamari: gluten-free soy sauce.
Tofu: soft, creamy product made from curdling soy milk. Tofu is a naturally bland, high-quality protein that easily takes on the flavor of the food with which it is cooked. Tofu comes in different forms: soft, firm and silken. Soft tofu is best used in blending recipes such as in a smoothie. Firm tofu is great for holding its shape, such as in grilling or in a stir-fry. Silken tofu is used in creamier recipes, such as for replacing sour cream in a dip. Rich in protein, B vitamins and calcium and low in sodium, tofu offers an alternative to meat products.
Soy milk: a fluid produced from soaking and straining soybeans. It can be found in shelf-stable liquid or shelf-stable dry powder form, or refrigerated in the dairy case at your grocery store. Plain, unsweetened soy milk is an excellent alternative to cow’s milk and offers high-quality protein and B vitamins. Soy milk is used to create a variety of products including soy cheese and soy ice cream.
Soynuts: whole roasted soybeans with various flavorings.
Soy protein isolates (or isolated soy protein): refined product designed to get the most protein out of the soybean. Soy protein isolates are 92% protein and are highly digestible.
Soy sauce: created from soybeans through a fermentation process. It is used widely in Asian and other cuisine. Despite the salty taste, soy sauce actually is lower in sodium than traditional table salt when equal weights of the two items are compared.
Soybean oil: derived from the natural oil found in whole soybeans. Oil sold in grocery stores under the name “vegetable oil” usually is 100% soybean oil or a blend of soybean oil and other oils. Soybean oil is rich in polyunsaturated fats and naturally cholesterol-free.
Tempeh: an Indonesian-derived food that combines and ferments soybeans with a grain such as rice to create a tender, chunky soybean cake. The cakes have a smoky, nutty flavor and serve a variety of uses, including in grilling or as an addition to soups and casseroles.