Plant-Based Protein on Your Table
If you’re looking for ways to eat healthy without giving up great flavor, soy might just be your new kitchen essential. Packed with complete, plant-based protein, soy offers countless possibilities for creating dishes that are as tasty as they are nutritious. Whether you’re baking for the holidays, grilling on a summer evening, or meal prepping for a busy week, soy-based proteins bring balance, versatility, and heart-healthy benefits to your table.
The Power of Soy-Based Protein
Unlike many plant-based proteins, soy is a complete protein, meaning it contains all nine essential amino acids your body needs. That makes it a smart choice for those who want to maintain or increase protein intake while reducing meat consumption. Soy foods are also naturally cholesterol-free and rich in vitamins, minerals, and healthy fats, making them an easy way to support a well-rounded, health-conscious lifestyle.
Soy-based proteins come in several forms, each with its own texture, flavor, and culinary strengths. Here are a few popular options to keep in mind when planning your next meal:
Tofu: Mild in flavor and wonderfully versatile, tofu absorbs the taste of whatever you cook it with. Try it grilled with a savory soy glaze, scrambled as a breakfast alternative, or cubed in soups and stir-fries. Try our delicious crispy-baked sesame tofu recipe.
Tempeh: Made from fermented soybeans, tempeh has a nutty taste and firm texture that makes it ideal for slicing, marinating, or crumbling into tacos and pasta dishes.
Edamame: These young soybeans are high in protein and fiber. Steam them and sprinkle with sea salt for a simple snack, or toss them into grain bowls and salads for added crunch and nutrition. Check out our edamame recipes and ideas for inspiration.
Soy crumbles or soy “meat”: Found in many grocery stores, these ready-to-use products make great substitutes in recipes like chili, lasagna, or sloppy joes, offering familiar comfort with a plant-based twist.
Healthy, Tasty Ways to Cook with Soy
Soy isn’t just about swapping out meat. It’s about adding flavor and flexibility to your meals. Because soy products take on seasonings beautifully, they can easily fit into cuisines from around the world.
Here are a few flavorful dishes to try at home:
Soy-Ginger Stir-Fry: Combine cubed tofu, broccoli, carrots, and snap peas in a light stir-fry sauce made with soy sauce, ginger, garlic, and a drizzle of soybean oil. Serve over rice or noodles for a balanced, satisfying meal.
Tempeh Fajitas: Marinate tempeh strips in lime juice, cumin, and chili powder, then pan-sear with bell peppers and onions. Wrap in warm tortillas with your favorite toppings for a hearty plant-based dinner.
Edamame Pesto Pasta: Blend edamame with fresh basil, soybean oil, lemon juice, and garlic for a protein-packed twist on classic pesto. Toss with whole-grain pasta or spread over flatbread.
Soy Protein Burgers: Mix cooked soy crumbles with breadcrumbs, onions, and spices to form patties. Grill or pan-fry for a wholesome, high-protein meal that even meat lovers will enjoy.
Find more inspiration in our recipe collection featuring easy and delicious ways to cook with soy. You’ll discover new takes on comfort food favorites and tips for adding nutritious ingredients to every meal.
Cooking and Baking with Soybean Oil
Soybean oil is another easy way to incorporate soy into your diet, especially when you’re cooking or baking for family and friends. It’s light, neutral in flavor, and high in polyunsaturated and omega-3 fats, which support heart health.
Swap it in for butter or other oils when baking cookies, cakes, or breads to create soft textures and a subtle flavor that lets the ingredients shine. It’s also ideal for roasting vegetables or sautéing ingredients for your favorite soy-based dishes.
If you’re preparing for a holiday celebration, soybean oil can help make your favorite recipes both healthier and delicious. From flaky pie crusts to perfectly golden rolls, it’s a small change that adds big benefits.
From Field to Fork
Behind every soy-based meal are farmers who work hard to grow sustainable, high-quality soybeans right here in South Dakota. Many of those soybeans are processed into the soybean oil and soy-based foods you use every day. By choosing soy, you’re not only nourishing your family, you’re also supporting local agriculture and environmentally friendly practices.
Want to see how soy supports both farmers and consumers? Explore stories from local producers in our Farmer Features series and learn how soy connects South Dakotans from field to fork.
Simple Swaps for a Healthier Table
Adding soy-based proteins to your meals doesn’t require a complete menu overhaul. Simple swaps, like stirring tofu into soups, tossing edamame into salads, or using soybean oil in baking, make it easy to boost protein and flavor in everyday meals. These small changes create meals that are healthy, satisfying, and easy to prepare for any occasion.
Discover more ways to add soy to your favorite dishes in our recipes or explore the 1,000+ uses of soy.
