Tofu, tempeh, miso — what do these foods have in common? They’re all made from the soy bean. Soy is part of the great big legume family, which includes chickpeas and lentils. Soy and its derived products are so versatile that it’s easy to add them to our dishes. Here’s a little overview of the various soy products.
Fortified soy beverages
Soy beverages come from soaking soy beans that are then crushed. This mixture is heated and strained; the cooked soy beans are then pressed to extract a creamy milk-like liquid. It’s important to read the packaging label to make sure the soy beverage is fortified. Its nutritional values are then comparable to milk with regards to protein, vitamins, and minerals. It’s best to choose the plain version which contains much less sugar than flavoured versions. Soy beverages can easily substitute milk in your favourite dishes, soups, cereals and smoothies.
Tofu
Firm, silky, flavoured…there are a ton of tofu varieties on the market. Without a doubt, what makes tofu so incredible is its versatility! It can take all sorts of appearances, textures, and tastes. Tofu is a cost-friendly and environmentally sound substitute for meat. That’s two very good reasons to add it to your menu. To learn more about tofu, check out our blog post dedicated exclusively to this very versatile food! Lien vers blogue sur le tofu (à mettre en ligne par Karine)
Edamame
Edamame is the Japanese name given to soy beans that are eaten fresh. They are among the legumes containing the highest amount of protein, in addition to being a good source of iron. You can find edamames in the frozen section either in their pods or shelled. Edamames are prepared just like frozen vegetables, either steam cooked or boiled. They have a slightly sweet taste similar to green peas. In their pods, they taste delicious served as a cocktail. Simply cook in boiling water for a few minutes, drain and season with your favourite spices. When shelled, they can be turned into a dip or simply added to a salad or soup. For more inspiration, take a look at this
avocado and edamame dip recipe:
Miso
Miso is part of the great big family of fermented foods that have been gaining in popularity. It’s made from soy bean paste combined with a grain, salt, and a mushroom to activate fermentation. It’s perfect for dressings and broths. Simply add a small quantity to add a ton of taste. Combine with the cooking water for rice and end up with a flavourful result. Miso is very salty, so add no or very little salt to your recipes when using.
Tempeh
Like miso, tempeh is a fermented food. Tempeh is a soy based product to which a mushroom is added to activate fermentation. Unlike tofu, its texture is not smooth (you can see the soy beans inside) and it has a bolder taste. It tastes delicious diced, sautéed and added to an Asian stir-fry recipe. If you would like to learn more about fermented foods, check out
our article on this popular food category.
