Using Soy Foods in Vegetarian Cooking

Some of the best vegetarian specialty foods are made from soybeans, a type of legume. Soybeans can be used whole (as in tempeh) or soaked (as in soymilk and tofu) or can be processed and used to make a variety of specialty foods, such as veggie burgers, soy hotdogs, and soy cold cuts. (For a delicious introduction to soymilk, try the Winter Berry Smoothie recipe at the end of this article!)

Soy foods are associated with many health benefits. By adding soy foods to your diet, you may reduce your risk of breast, colon, and prostate cancer, and you may lower your blood cholesterol level. Soy foods can lessen your risk for coronary artery disease and osteoporosis and can help you control your blood sugar if you're diabetic.


Whole soybeans are rich in protein, calcium, iron, zinc, B vitamins, and dietary fiber, but products made from soybeans vary in their nutrient content, depending on how much of the original soybean has been processed out. With the exception of such foods as soy sauce and tamari (which really are just salty condiments), foods made from soybeans are nutrient dense and contribute to the healthfulness of your meals.

When you use soy foods in place of high-fat meats and dairy products, you substantially lower your intake of artery-clogging saturated fat and cholesterol. Doing so not only helps you minimize your intake of what you don't need, but also helps you work in more of what you do need — the vitamins, minerals, and phytochemicals found in foods of plant origin.

Foods made from soybeans have been a staple in Asia for centuries, not only because they're healthful but also because they're delicious and versatile. Whether you use them a little or a lot in your own cooking, most vegetarians find that soy foods are practical and convenient ingredients to have on hand.

The various shapes and forms of soy
Soy foods come in dozens of forms. Some of them are used as ingredients in commercially produced food products, and others are sold as ready-to-eat products. Soy foods can take the place of meat, cheese, eggs, milk, and other animal products in recipes. Nutritionally, soy products are far superior to their meat counterparts because they're cholesterol-free, low in saturated fat, and usually lower in sodium. They're also free of nitrates and nitrites, preservatives that are commonly found in processed meat products and that may cause cancer.

Table 1 gives you an idea of types of soy products that are available and the many ways in which they can be used.

Table 1: Soy Foods and Their Uses

Soy Product
Description and Uses

Meat substitutes
Meat alternatives made from soy protein, tofu, and other ingredients. They resemble meat products such as cold cuts, hotdogs, sausage, and bacon in appearance, texture, flavor, and aroma and can be used in the same ways that their meat counterparts are used.

Miso
A rich, salty East Asian condiment used to flavor soups, sauces, entrees, salad dressings, marinades, and other foods. This savory paste is made from soybeans, a grain (usually rice), and salt. It's combined with a mold culture and aged for at least one year. It doesn't have much nutritional value and is high in sodium, so, like most condiments, it should be used sparingly.

Soy cheese
A substitute for dairy cheese that comes in many different forms, such as mozzarella style, jack style, American style, and cream cheese style. It can be used to make sandwiches, pizza, casseroles, and spreads.

Soy mayonnaise
Several brands of soy-based mayonnaise are available at natural foods stores. They can be used in all the ways that regular mayonnaise is used.

Soy milk
A beverage made from soaked, ground, and strained soybeans. It can be used in all the ways that cow's milk is used, in recipes or as a beverage.

Soy sauce
A rich, salty, dark brown liquid condiment made from fermented soybeans.

Soy yogurt
Made from soymilk; can be used as a substitute for dairy yogurt. It often contains active cultures and is available in a variety of flavors.

Tamari
A type of soy sauce; a byproduct of the production of miso.

Tempeh
A traditional Indonesian soy food. It's made from whole soybeans that have been mixed with a grain and a mold culture, fermented, and pressed into a block or cake. It can be grilled and served as an entree and used as an ingredient in sandwich and burrito fillings, casseroles, chili, and other foods.

Textured soy protein (TSP) or textured vegetable protein (TVP)
A product made from textured soy flour. It's usually sold in chunks or granules, takes on a chewy, meatlike texture when rehydrated, and is used in such foods as vegetarian chili, vegetarian sloppy Joes, veggie burgers, and other meat substitutes.

Tofu
Soybean curd. Tofu is made in a process similar to cheese-making, using soymilk and a coagulant. It's bland tasting and is available in a variety of textures and densities. It can be used in numerous ways: cubed in stir-fry, marinated and baked, as a substitute for eggs and cheese, as a sandwich filling, and as an ingredient in dips, sauces, desserts, cream soups, and many other foods.

Like cheese, eggs, meat, and other high-protein foods, tofu and tempeh can spoil if left unrefrigerated. Don't leave foods made with tofu and tempeh out at room temperature for more than two hours. When you're finished with a meal, cover the leftovers and put them back in the refrigerator as soon as possible.


Try this smoothie recipe for a satisfying pick-me-up:

Winter Berry Smoothie

Rich purple jewel tones dotted with tiny black flecks create a stunning, light refreshment. Serve this smoothie in a clear glass because the color is so spectacular. This one's a crowd-pleaser, so if you have company, plan to multiply the recipe. Fortunately, this recipe is so easy that it takes only minutes to make.

Preparation time: 5 minutes

Yield: One large serving (2 cups) or two smaller servings

1 cup vanilla soymilk
1/2 ripe banana
1 cup frozen mixed berries (strawberries, blackberries, blueberries, and raspberries)
2 tablespoons pure maple syrup

1. Place all the ingredients in a blender.

2. Blend on high speed for about 1 minute or until smooth, stopping every 15 seconds to scrape the sides of the blender with a spatula and to push the solid ingredients down to the bottom of the blender.

3. Pour into a tall (16-ounce) tumbler or two smaller (8-ounce) glasses and serve immediately with an iced-tea spoon and a straw.