Soybeans are a versatile food and offer many nutritional benefits. This legume variety contains high-quality protein, and you can find it in many vegetarian dishes as an alternative to meat. Soybeans contain rich sources of B vitamins, vitamin E, calcium, iron, zinc and dietary fiber. They also contain omega-3 fatty acids, isoflavones and low-saturated fats. Soybean and soybean-derived products are plentiful.
Tofu
Tofu, or soybean curd, is a staple in many vegetarian diets. It's a product of soybeans, and naturally contains rich sources of proteins and nutrients. The process of making tofu follows steps similar to making cheese, without the need for dairy. Fresh soymilk goes through a coagulating process to form curds, and is then pressed to remove excess liquids and form tofu blocks. Various tofu varieties exist, including soft, silken, cubed, firm and extra-firm. These products usually differ by their water content and the natural coagulant manufacturers use. Enjoy tofu in your favorite salad, in a stir fry, blended with fruits or in desserts.
Soy Grits
Soy grits are a popular alternative to corn grits and a common ingredient in many dishes. This versatile grit variety comes from toasted and coarsely ground soybeans. Soybeans go through a blanching and drying process, followed by coarse grinding with a hand crusher, blender or grain mill. Soy grits often come packaged as tiny flakes, but they also are available in larger varieties. The National Soybean Research Laboratory notes that cooking time depends on how small the grits are. Fine grits cook in about 20 minutes, and coarser grits cook in 40 minutes to an hour. Enjoy soy grits alone, mixed with rice in a casserole, stirred in soups or as an alternative to mashed soybeans in your favorite dishes.
Tempeh
Tempeh is a soy product that originated in Indonesia. It's a semi-firm, cake-like product that goes through a fermenting process. You can make tempeh entirely from soybeans or mixed with grain products such as brown rice or barley. The University of Purdue notes that tempeh forms when partially cooked dehulled soybeans are inoculated with the fungus Rhizopus oligosporus and left to incubate for about 22 hours at 86 degrees Fahrenheit. You can buy frozen tempeh in most supermarkets, and it usually requires cooking before consuming. Try tempeh baked, in a stir fry, steamed or marinated and grilled as an alternative to meat products.
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