Food
Amount
Soy Protein*
Cooking Suggestions
Fresh, green soybeans (edamame)
1/2 cup
11-15 g
Steam, remove from the pod and eat as a side dish or snack.
Miso
2 Tbsp
4 g
Add 1-2 tablespoons to soups or stews; use as a flavoring in salad dressings; mix into nut butters and other dips or spreads.
Roasted soy nuts
1/4 cup
17 g
Snack on these alone, or add to a trail mix.
Tempeh
4 oz.
16 g
Cut into burger-size patties, marinate and grill; add to stir-fries; dice into bite-sized pieces and add to marinara sauce.
Textured soy protein
1/2 cup
11 g
Use in place of ground meat in soups, chili, meatloaf, tacos, spaghetti sauce.
Tofu, firm, extra-firm
4 oz.
11-16 g
Add cubes to soups; top salads with marinated tofu chunks; crumble into tacos, burritos and chili; toss into a stir-fry; marinate in barbecue sauce and grill; scramble in place of eggs.
Tofu, soft, regular
4 oz.
9 g
Silken tofu
4 oz.
6 g
Soy flour
1/4 cup
8 g
Replace about one-fourth of the flour in muffins, pancakes, cookies and quick breads with soy flour. Use to thicken sauces and gravies.
Soy milk (full-fat)
1 cup
7 g
Blend into shakes or smoothies; pour on cereal; serve in coffee drinks or tea; substitute in place of dairy milk in soups and sauces.
* Protein content may vary by brand or type.
Sources: Nutrition Science News Continuing Education Module, by Frances Albrecht, MS, CN, April 1999; The Healthiest Diet in the World by Nikki and David Goldbeck (Plume Books, 1998).
