Soy

It’s amazing how many foods come from the humble soybean. The vast array includes soymilk, soy sauce, tofu, tempeh, miso, edamame (green soy beans), and dried soy nuts for snacking. Soybeans are an excellent source of protein and can be an important part of a vegan diet. They also contain high amounts of fiber, B vitamins, and omega-3 fatty acids. However, some controversy about soy exists. Many health professionals view it as a “super food,” while others question its health benefits. We believe soy products are healthy to consume in moderation, but we stay away from soy products in supplement form, like soy protein powder and other products that contain just the soy protein isolate. According to the USDA, in 2012, 93 percent of the soybeans produced in the United States were genetically modified—so we recommend purchasing organic soy whenever possible, which guarantees that the plant has never been genetically modified or grown with synthetic pesticides.

SOYMILK

Soymilk is made from mixing ground soybeans with water, which forms a milk-like liquid. We think soymilk is the closest nondairy milk alternative to cow’s milk in both texture and flavor, so it makes a perfect milk substitute for vegan baking, cooking, and drinking. You can also make it into “buttermilk” by adding 1 tbsp of lemon juice or white vinegar to 1 cup/240 ml of soymilk and letting it sit for 5 to 10 minutes to thicken. We use soy “buttermilk” in many of our baking recipes. Soymilk has 7 g protein in a 1 cup/240 ml serving.

TOFU

Tofu, also called bean curd, is a cake formed from coagulated soymilk. It is available in many different textures, from silken (which is soft and delicate) to extra firm (which is heavy and hearty). We like to use silken tofu in our sauces and some soups, and firm for stir-fries. A great source of vegan protein (¹/₂ cup/115 g of firm tofu has 10 g protein), tofu is an extremely versatile ingredient because of its neutral flavor; it is delicious baked, in stir-fries, or in sauces. Our Tofu Veggie Scramble (page 29) and Thai Coconut Soup (page 88) are great examples of the flavorful potential of tofu.

TEMPEH

Tempeh is a dense cake made from whole fermented soybeans. It’s an excellent source of protein (1 cup/130 g of cooked tempeh has about 30 g protein) and is easier to digest than other soy products, because the fermenting process produces good bacteria (like probiotics), which help balance bacteria to help promote a healthy digestive system. (And a healthy digestive system contributes to better overall health, energy, and immune function.) Tempeh shines in our delicious Butternut Squash, Black Bean, and Kale Tamales with Spicy Tomatillo Salsa (page 161) and our Crispy Potato and Tempeh Stir-Fry (page 32).

MISO

Miso is a thick paste made from fermented soybeans. It is relatively high in protein (each 2 tbsp serving contains 4 g). Salty and flavorful, miso is a wonderful ingredient in soups and sauces—such as our Miso-Roasted Eggplant (page 180).

SOY SAUCE

Soy sauce is a liquid made from fermented soybeans that adds delicious flavor to stir-fries and soups. In our book, we usually choose low-sodium soy sauce, because you can always add salt but you can’t take it away. Also make sure to find soy sauce that contains no MSG. Try our recipe for Teriyaki Tofu Broccolette on Wild Rice (page 133) for a creative way to make a delicious teriyaki sauce with soy sauce.

SOYBEAN OIL

Organic soybean oil has many health benefits: It is rich in polyunsaturated fatty acids like omega-3 and -6, and it also contains high amounts of vitamin E. For cooking, use soy oil for up to medium-high heat (360°F/182°C).