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How to Include Soy Foods in Your Meal Plan
by Rich RothmanIs tofu in stir-fry the only soy food you've tasted? There are a variety of delicious soy foods that can be easily incorporated into your daily cooking. The following list of foods provides information about typical serving sizes, protein and carbohydrates content, taste and possible uses.
Whole Soybeans (180g; ½ cup cooked)
20 grams protein, 19 grams carbohydrates
Can be cooked as regular beans, in soups, salads, stews, dips and casseroles. Delicious when boiled whole in their pod - known as "edamame."Roasted Soybeans (86g; ½ cup dry-roasted)
34 grams protein, 28 grams carbohydrates
A crunchy snack, similar to peanuts. Available in oil or dry-roasted. Also known as soy nuts.Soy Milk (1 cup)
6 grams protein, 9 grams carbohydrates
Lactose-free, available plain or flavored. Use like cow's milk.Isolated Soy Protein (28g; 1 oz.)
23 grams protein, 2 grams carbohydrates
One scoop of this soy powder is delicious blended with berries and soymilk as a protein shake.Low fat Soy Flour (88g; 1 cup)
41 grams protein, 33 grams carbohydrates
Roasted soybeans ground into flour. Substitute soy flour for up to one-quarter of the regular flour in baked goods. Available in full fat or low fat.Textured Soy Protein/TVP (28 g; 1 oz.)
15 grams protein, 9 grams carbohydrates
Compressed soy flour; the protein fibrin changes the structure. Re-hydrate with 7/8 cup boiling water to 1 cup textured soy protein. Replace part or all the meat in any recipe.Tofu (1 cup; 4 oz.)
10 grams protein, 3.7 grams carbohydrates
This is the result of curdling hot soymilk with a coagulant. Absorbs the flavor of other ingredients; Available in firm, soft and silken. Use in stir-fries, soups, casseroles, shakes and pies.Miso (3 tsp.)
3 grams protein, 9 grams carbohydrates
Made from a combination of soybeans, grain, salt and a culture. Aged in vats for one to three years. Used as a condiment to flavor soups, sauces and dressings.Tempeh (120 g; 4 oz. cooked)
24 grams protein, 11 grams carbohydrates
Fermented soybean cake with a smoky or nutty taste. Grill or add to sauces and casseroles.
Visit the Crum Creek Store for healthful snacks!