Soybeans & Soy Products

Soy isn't just for vegetarians and livestock anymore! These nutrient-packed beans can be found in a variety of foods and forms, offering health benefits for vegetarians and carnivores alike.

Why soybeans?

  • High in protein — about 14 grams per 1/2 cup, or equivalent to about two ounces of meat.
  • Complete protein — contains adequate amounts of all the essential amino acids, making it a great meat substitute.
  • Low in saturated fat and cholesterol free.
  • Good source of several vitamins and minerals, including iron, potassium, and vitamin K.
  • Fiber — about 5 grams of fiber per 1/2 cup.
  • Soy isoflavones — these phytochemicals or "plant nutrients" have anti-cancer properties.

There are lots of delicious ways to enjoy soy!

  • Edamame (green soybeans) — located in the freezer section of most grocery stores. Serve in the pods, or toss shelled edamame in your favorite stir fry or pasta dish
  • Soymilk — made from ground soybeans mixed with water. Usually fortified with calcium, this makes a great cow's milk substitute for anyone avoiding lactose or animal products.
  • Soy nuts — crunchy snack made from baked or roasted soybeans. These can also replace nuts or croutons.
  • Tofu — made from curdled soymilk and pressed into blocks. This versatile food comes in several textures ("silken" to extra firm) and can be used in anything from smoothies to stir fries.
  • Tempeh — made from fermented soybeans. It has a firm texture that holds up to slicing and grilling.
  • Textured Vegetable Protein (TVP) — can be found in dried flakes, frozen "crumbles" and a variety of other products. Use this for replacing or extending ground meat.