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- Cooking with Soybeans
Meatless Mondays 
TopCooking with Soybeans
Legumes – soy
This versatile bean can be eaten as is, or made into tofu, soy beverages and even ice cream. Discover how to add it to your meals.
Top 5 ways to use soy foods
1Enjoy edamame
These young, baby soybeans are bright green and come in the pod or shelled. Simply steam, sprinkle with salt and enjoy.
2Add a touch of tofu
The most well-known soy food is tofu, the versatile meat replacer. Add firm tofu cubes to stir-fries or on shish kebab skewers, and use silken tofu in dips or miso soup.
3As whole soybeans
Buy bulk or bagged soybeans, cook and use them in soups, bean salads, stews and chili.
4Make a bean salad
Open a can of whole black soy beans, rinse, drain, and toss with avocado, corn, tomato and salsa for a refreshing and picante salad.
5Try a veggie burger
Soy is often the key ingredient in meatless burgers, as it mimics beef quite well. Bonus: tofu is lower in saturated fat than beef, and is cholesterol free.
Whether dried or canned, soybeans are versatile to add to your favourite recipes.
Soybean ratatouille
This warming comfort food melts in your mouth with eggplant, tomatoes and zucchini.
Pair ratatouille with grains
This classic French comfort food is great on its own, but to create a full meal, consider serving it with whole grain pasta, brown rice, millet or quinoa. And top it with a sprinkling of Parmesan cheese.
Add red peppers to ratatouille
Some recipes for ratatouille also include the robust flavour of sweet peppers. Red peppers are the most popular, but for a rainbow of flavour and colour, you can also use yellow, green and orange peppers. They are loaded with vitamin C.
Soybeans and eggplant boost heart health
Both soybeans and eggplant contain soluble fibre, which is the type of fibre that can help lower cholesterol and blood sugar levels. Managing these levels can help reduce the risk of developing heart disease.
Many soy foods are nutritious
Many soy foods are a healthy choice! They are recommended by many health professionals because of their high fibre, protein and iron content, plus they are versatile, delicious, and suitable for both lactose and gluten-free diets. From soy beverages to veggie burgers, soy is available in a variety of formats. There’s even spreadable soy nut butter, the soy world’s answer to peanut butter!
Since soy is so versatile, it can be made into many different products – and is found all over the grocery store! Here’s your soy foods map:
You can find cans and bags of soy beans in the canned goods aisle. Look for soy beverages in the refrigerated dairy case or in shelf-stable formats. You can find tempeh, tofu and tofu desserts in the produce aisle. This is also the place to look for alternative meat products such as soy burgers and meat balls. Edamame is found in the freezer, and crunchy soy nuts can be found near the nuts or bulk food section.
Consuming soy foods has been linked with a decreased risk of heart disease, breast cancer, and high cholesterol levels. There is no one explanation as to why soy has health benefits, though many theories have been proposed. The active ingredients are likely soy protein and the antioxidant isoflavones daidzen and genistein, plus that high dose of fibre.
Give soy a try – and you don’t need to be vegetarian to enjoy soy’s health benefits and delicious taste!
Edamame asiago cheese dip
This fantastic, bright green dip comes together in mere minutes and makes a perfect afternoon snack paired with fresh vegetables.
Edamame are so healthy!
These mighty green little beans have a huge health kick. One cup of shelled beans provides 23 grams of high-quality protein, a whopping eight grams of fibre, and are also a source of calcium, iron, potassium, vitamin A and vitamin C. Enjoy them as a substitute for meat – they have as much protein as a 75 gram chicken breast or steak.
What is toasted sesame oil?
When a recipe calls for toasted sesame oil, it’s vital to buy exactly that. Toasted sesame oil has a distinct nutty flavour, and is not the same thing as sesame oil, which is bland. That unique taste in Chinese cuisine that you can’t quite figure out? It’s probably toasted sesame oil. There is nothing else like it!
What is wasabi paste?
If you’ve ever eaten sushi, you’ll be familiar with wasabi, the spicy green Japanese mustard that accompanies sashimi and hand rolls. Also known as Japanese horseradish, wasabi is the name of the plant used to make this spicy condiment. The paste version is wasabi powder mixed with water, so it’s ready to use. Find in in the fresh sushi section of the store.
Where do I find edamame?
Look for edamame in the grocer’s freezer, alongside the frozen vegetables like peas and corn. They are sold two ways: as loose, already-shelled edamame, and as edamame still in the pods. The latter option are fun for kids to eat – they pop the beans out of the inedible pods and into their waiting mouths – and some go flying across the room, naturally!
Edamame are young, green soybeans, usually still in the pod. They are harvested before the beans fully mature, and are often referred to as “baby soy beans.” Because the beans are young and green when they are picked, edamame soybeans are soft and edible, not hard and dry like the mature soybeans that are used to make soy milk and tofu.
High in protein and fibre, edamame makes a wonderful snack or protein component on your plate. Plus, it’s so quick and easy to cook. Whether it’s still in the pod or it is already shelled, just add the edamame to boiling water for about four minutes. Sprinkle with sea salt and enjoy either hot or cold.
If the edamame are still in the pods, place the pod at your mouth, then squeeze or bite the beans into your mouth. Be sure not to eat the pod, which is fibrous and bitter. Just eat the edamame beans inside!
You can also take the shelled beans and use them in dips, soups, salads or in grain dishes.
Healthy Bites
Eat a rainbow of vegetables and fruits. The more colourful your plate is, the greater the variety of nutrients you’ll have in your diet.
Having trouble getting kids to eat vegetables? Try changing the shape. Grate carrots, make cucumber ribbons with a peeler, and cut peppers into stars using scissors.
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