Soy is one of the few plant-based foods that is high in protein say researchers at the National Institutes of Health. Foods that contain soy have high-quality protein that is equivalent to that found in animal foods. This protein has been shown to be beneficial for cardiovascular health and a plethora of other health concerns. Soy can be found in a variety of processed foods, ranging from baked goods to non-dairy products.
Tofu
Also known as a bean curd, tofu is made by adding a coagulant to hot soy milk. The resulting mixture is a curdled mass, or tofu. This soyfood product is high in B-vitamins and protein states the U.S. Soyfoods Directory. Tofu is versatile in that it absorbs the taste of whatever it is cooked with. You can purchase tofu in a variety of forms. The most nutrient-dense is known as extra-firm and/or firm. These solid versions can be grilled or stir fried easily making them a good protein source for sandwiches and main dishes. Soft versions of tofu are commonly found in soups. The silken variety of tofu contains the highest amount of water. This version is made into a variety of salad dressings, cream sauces, toppings, sour cream, cream pies and puddings. Tofu can also be purchased in a powdered form.
Tempeh
Tempeh is a rich-tasting, fermented cake that is made out of soybeans and whole grains. Common whole grains used in tempeh production include rice or millet. The fermentation gives the cake a very firm texture. The addition of whole grains gives both a nutty flavor and crunchy texture. Tempeh can be eaten as is or marinated prior to cooking. It can be grilled, added to casseroles, chilis and/or other main dishes. Tempeh can be purchased in Asian stores. Or, it usually is found near the tofu in grocery stores.
Snacks
You can also get your soy by eating a multitude of healthy snacks. Soy is found in energy bars, soy chips and soy nuts. Soy nuts can be roasted and enjoyed as a healthy alternative to potato chips or other convenient, less-protein rich foods. According to U.S. Soyfoods Directory, roasted soy nuts are soaked whole soybeans that have been baked (or roasted) until browned. As far as nutrient level is concerned, according to Nutrition Data, a 1 cup serving of roasted soynuts contains 68 g of protein. This same amount will supply you with 136 percent (not a misprint) of the daily recommended allotment of protein. That is not bad for a convenience snack. Soy nuts are made into a variety of flavors ranging from plain, salted to chocolate-coated. Soy nuts are similar in texture to peanuts. They can be purchased in the snack food section of your grocery store, in the fresh produce section or at a health food store.
Energy bars are other foods that contain soy. Usually marketed as a healthy alternative to other varieties, energy bars are sold in a variety of flavors. Depending upon the manufacturer, they can be known as soy bars.
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