Soy foods and products are derived from the soybean. This high-protein legume is a complete protein food source, meaning that, like animal proteins, it provides all nine essential amino acids. There are many soy foods available in addition to soybeans, such as soy-derived "dairy" products, tofu and powdered soy protein.
Soybeans
Edamamé, green vegetable soybeans, are harvested when the beans are still sweet and green, according to the U.S. Soy Foods Directory. They can be eaten raw, as a snack or served as a side dish vegetable. This high-protein, high-fiber legume can be boiled in water for 15 to 20 minutes and seasoned. They can be purchased shelled or still in the pod, fresh or frozen.
Soybeans mature in a pod and ripen into a hard, dry bean. Most soybeans are yellow. Whole soybeans are often cooked like other dried beans and used in stews and soups. Soybeans that have been soaked can be roasted and eaten as a snack.
Nuts and Dairy
"Soy nuts" are whole soybeans that have been soaked in water and baked until browned or roasted. Soy nuts are similar to peanuts in texture and flavor. Soy nut butter, like peanut butter, is made by crushing and blending whole, roasted soy nuts with soy oil. Soy nut butter is lower in fat than peanut butter and is highly nutritious.
According to the Soy Foods website, soybean milk comes from soybeans that have been soaked, finely ground and strained. This soy beverage is a substitute for cow's milk. Soy cheese and soy yogurt are both made from soy milk. Soy yogurt is thick and creamy much like yogurt made from cow's milk, and it can be used as a substitute for cream cheese or sour cream.
Powdered Protein
According to the BodyBuildingforYou website, soy protein concentrates and isolates, like their whey counterparts, are often used in powdered protein mixes or drinks as a dietary supplement. Soy protein concentrates are derived from defatted soy flakes and retain most of the bean's fiber, containing about 70 percent protein.
Concentrates becomes isolates when the protein is removed from the defatted flakes. Isolates are the most highly refined form soy protein, containing 92 percent protein. Isolates are a highly digestible source of amino acids.
Tofu
Tofu is soybean curd and has the consistency of a soft cheese-like food. This bland soy food is made by curdling fresh hot soy milk with a coagulant. It is high in protein and low in fat and sodium. Tofu comes in silken, soft, firm and extra-firm consistencies Firm tofu, higher in protein, fat and calcium than other forms, can be cubed and served in soups, grilled or stir fried. Silken tofu has a creamy consistency and is often used as a replacement for sour cream in dip recipes. Powdered tofu is also available.
Tempeh and TSF
This is a chunky, tender, fermented soybean "cake" with a nutty flavor that can be marinated and grilled and added to casseroles, soups and stews. Textured soy flour, or TSF, when hydrated has a chewy texture and is used as a ground meat extender. The most popular brand name for this product is Textured Vegetable Protein, or TVP. It contains about 70 percent protein and is rich in fiber. It can be used as a ground meat substitute for lasagna, chili, spaghetti, tacos and other similar dishes.
