There's no doubt about it: eating less meat improves your health.
But being healthy doesn't mean you're stuck eating a boring pile of alfalfa sprouts for all of eternity. If you're open to trying new things, there are many exciting recipes out there to experiment with. Starting with soybeans.
And the American Heart Association supports a plant-based diet as your first line of defense against heart disease. The smallest change, like choosing two meatless meals a week can make the biggest impact of all.
That's why soybeans are the perfect choice to replace your beef and chicken dishes. Not only are they versatile in flavor, they are chock full of nutrients and vitamins, too.
If you're looking to increase your fiber intake, soybeans are an excellent source of fiber. A 1/2 cup of cooked soybeans contains 6 grams of fiber. A diet rich in fiber helps protect you against colon cancer, reduces cholesterol, and is a great tool in weight loss.
Soybeans are the perfect food to try a million different ways. Spice it up. Stir fry it. Make vegan ice cream. No matter how you prepare soybeans, they won't disappoint.
Are you ready to roll up your sleeves and get busy in the kitchen with some great soybean recipes? Check out the eight below.
8 Easy Soybean Recipes to Try Now:
1. High Protein Breakfast Smoothie
This protein-packed smoothie will leave you feeling satisfied until lunch! Made with just five ingredients, it's a breeze to make, too!
1/2 cup soft tofu
1 cup soy milk
1 frozen banana
1/2 teaspoon vanilla extract
1/2 tablespoon peanut butter
1. Slice bananas and tofu into chunk-size pieces.
2. Place ingredients in a blender. Mix until smooth and frothy for approximately one minute.
3. Add sweetener to taste.
2. Soybean Blueberry Pancakes
Nothing says Sunday morning like a fluffy batch of blueberry pancakes. Try this classic recipe for your next family brunch!
1/4 teaspoon ground nutmeg
2 tablespoons honey
2 cups of whole wheat flour
3/4 teaspoons sea salt
1 cup Laura soybeans, cooked and drained
1/4 cup vegetable oil
1 tablespoon baking powder
1/2 teaspoon of ground cinnamon
2 cups milk
2 eggs, beaten
3 cups blueberries
1 tablespoon baking soda
1. Preheat skillet over medium heat. Brush lightly with oil.
2. In a medium bowl, combine dry ingredients.
3. Whisk together eggs, milk, vegetable oil, and honey.
4. Mix dry and wet ingredients.
5. Lightly add blueberries to mix.
6. Pour 1/4 cup of batter into the pan for each pancake.
7. Wait 4 minutes or until bubble form on the outside of pancakes. Flip and continue cooking for 3 more minutes. Serve with butter and syrup, or whipped cream.
3. Summer Soybean Salad
This fiber-rich salad is one of our favorite soybean recipes for summertime!
1 small red onion
2 packages frozen green soybeans (edamame)
2 (14 ounce) cans garbanzo beans, drained and rinsed
2 cups rice vinegar
1 red bell pepper, chopped
1 yellow bell pepper, chopped
3 tablespoons chopped fresh Italian parsley
3 tablespoons extra-virgin olive oil
Salt and pepper to taste
1. Soak red onion for 5 minutes in a bowl of water with just enough to cover it; drain.
2. Gently combine onion, green soybeans, black beans, garbanzo beans, rice vinegar, red bell pepper, yellow bell pepper, parsley, ginger root, and extra-virgin olive oil in a glass bowl; season with salt and black pepper.
3. Refrigerate 8 hours. Serve.
4. Korean Soybean Sprouts (Kongnamool)
Spice up your lunchtime menu with this classic Korean dish. This all-time favorite is preferred by many for its zesty flavor. Eat alone for a light lunch or add as a side dish with your favorite entree.
1 pound soybean sprouts
2 tablespoons soy sauce
1/4 cup sesame oil
2 tablespoons Korean chili powder
1 1/2 teaspoons minced garlic
2 teaspoons of sesame seeds
1/4 cup chopped green onion
2 teaspoons rice wine vinegar
1. Bring a pot of water to boil; add bean sprouts and cook uncovered for 15 seconds for tender yet crisp texture. Drain then plunge into ice water for 10 minutes. Once sprouts are chilled, drain, and set aside.
2. Whisk soy sauce, sesame oil, chili powder, garlic, and sesame seeds together in medium bowl. Add bean sprouts until coated with sauce. Add green onions, season with rice wine vinegar.
3. Refrigerate for 1 hour before serving.
5. Summer Soybean Hummus
A new take on an old classic, soybean hummus is the perfect choice for a light and healthy lunch. Toss in some whole wheat pita bread and sliced veggies, and it's a match made in heaven!
3/4 cup dry garbanzo beans
1/4 cup dried soybeans
1 bay leaf
1 onion, quartered
1 cup vegetable broth
3 cups water
2 cloves garlic, crushed
1 lemon, juiced
2 tablespoons soy sauce
Black pepper to taste
1/4 cup tahini
1/4 cup chopped parsley
Pita chips and sliced vegetables
1. Rinse garbanzo and soybeans and place in pressure cooker with bay leaf, onion. Add vegetable broth and water (enough to cover beans by 1 inch).
2. Seal the lid, set the temperature to high; reduce heat to low and cook at high pressure for 1 hour. Once pressure drops, drain the beans and set the liquid aside.
3. Add beans to a food processor. Mix garlic, lemon juice, soy sauce, black pepper, and tahini; process until smooth.
4. Serve with parsley garnish, pita chips, and sliced vegetables.
6. Shrimp and Vegetable Pasta
This light dish is perfect for a casual dinner with friends. It also makes for great lunch leftovers.
3 tablespoons soybean oil
2 cloves chopped garlic
1 pound shrimp (30-35), peeled and deveined
1/2 teaspoon red pepper flakes
1 lemon, juiced and zested
1 (8 ounces) package farfalle or bow-tie pasta, cooked
1 cup cherry tomatoes, halved
3/4 cup shelled edamame, room temperature
1 carrot, cut into matchstick pieces
1 red bell pepper, cut into 1-inch squares
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 tablespoon Italian chopped parsley
2 tablespoons shredded Parmesan cheese
1. Heat soybean oil in large skillet over medium-high heat
2. Add garlic; cook for 2 minutes, stirring occasionally.
3. Add shrimp, lemon juice, red pepper flakes. Cook for 2-3 minutes until shrimp are pink and fully cooked.
4. Add carrots, edamame, bell peppers, and tomatoes; stirring until carrots are fully cooked.
5. Add pasta, salt, pepper, cheese, parsley, and lemon zest. Gently toss until fully heated.
6. Sprinkle with Parmesan cheese.
These meatless burgers are so tasty, you'll think you're eating the real deal! One of the easiest soybean recipes to make, too!
2 cups cooked Laura soybeans
1/2 cup chopped green pepper
1 small chopped onion
2 cloves chopped garlic
1/2 cup tomato puree
2 stalks chopped celery
1/2 teaspoon chili powder
1/2 teaspoon of cumin
1/2 teaspoon dry mustard
Tamari soy sauce, salt, and cayenne pepper to taste
1. Heat large pan on medium.
2. In a large bowl, mash soybeans.
3. Mix in remaining ingredients and enough rolled oats to bind burger mix together.
4. Roll into patties and cook, turning over after 5 minutes.
5. Serve with burger ingredients of choice (lettuce, tomato, chest, pickle, mayo, and mustard).
8. Vegan Vanilla Pudding
This delicious and low-fat dessert from The Compassionate Cook Cookbook is sure to become a favorite. For a little variation, top with fresh fruit or sprinkle with cinnamon.
1/3 cup sugar
3 tablespoons cornstarch
1/8 teaspoon salt
2 cups soy milk
1 teaspoon vanilla
1. In a large saucepan, mix sugar, cornstarch, and salt. Gently blend soy milk, stirring frequently.
2. Cook mixture over low heat, stirring until thickened.
3. Cook for 2-3 more minutes, stirring occasionally.
4. Remove pudding from heat, add vanilla. Cool for 15 minutes.
5. Pour pudding into a large serving dish and chill for 3 hours.
Homemade Granola Bars with Tosteds Ingredients: 2 cups uncooked quick oats 1 1/2 cups lightly chopped almonds 1 cup Tosteds 1 - 8oz package Deglet Noor Pitted Dates 1/2 cup sunflower seeds 1/4 cup chia seeds 6 dried apricot halves - chopped 1/2 cup dark chocolate chips 1/2 cup raw honey 1/2 cup natural [...]
This mildly spiced pasta is a quick and easy, and you can serve it hot or cold! If you like it spicier, add a little more hoisin sauce and some crushed red pepper when you dress the noodles. Yields: 8 Servings 1/3 cup hoisin sauce* 1 tablespoon lower-sodium soy sauce 1 tablespoon rice vinegar 8 oz firm Tofu, in 1/2" [...]
Yields: 9 Servings Serving Size: 2 Pieces 8 oz mushrooms, chopped 1 1/2 cups zucchini, chopped 16 oz Tofu 1 tablespoon lemon juice 1 tablespoon dried parsley flakes 1 teaspoon Italian herb seasoning 3/4 cup water 4 cups fat-free marinara sauce 8 oz lasagna noodles, uncooked 4 oz Mozzarella-style soy cheese, grated 1/4 cup Parmesan-style soy cheese Preheat the oven to 350 degree. 1. Sauté the mushrooms and zucchini [...]
1 cup soybeans (yields 3/4 cup ground or 6-12 cups soy coffee) Soak the soybeans overnight Preheat the oven to 300 F. Spread the soaked soybeans out on a cookie sheet, one layer deep. Bake in the oven until they are dark golden brown, but not burned. This takes about four hours. Use 1 or 2 scant tablespoon of [...]
Things You'll Need: Measuring cup Bowl 3 qt. unflavored soy milk Measuring spoons 2 tsp. pure vanilla extract 4 tbsp. sugar 2 tbsp. barley malt Salt Whisk 2 tbsp. unsweetened cocoa Blender 1 cup fresh or frozen strawberries Fine mesh strainer Jars or other storage containers Vanilla Soy Milk 1. Pour 1 qt. plain soy milk into a bowl. 2. Add 2 tsp. pure vanilla extract, 1 tbsp. sugar and [...]
Diced onions Diced peppers Diced celery Diced mushrooms Butter Tofu Seasonings Heat butter in skillet. Add veges and saute until tender. While veges are sauteing put your tofu in a deep dish bowl and whip with a wire wisk until tofu resembles scrambled eggs. When veges are soft add the tofu and your choice of seasonings, mix all ingredients [...]
1 cup soy soymilk 1/2 medium banana 2 table spoon frozen fruit juice concentrate, undiluted 1/4 cup frozen fruit (optional) Puree all the ingredients in a blender until smooth. Pour into a glass and serve at once.
(with permission from The Enlightened Kitchen, John Wiley & Sons, Inc. ©Marie Oser 2002) Serve these quick and easy treats right from the freezer! 35 candies 2 cups Tosteds soynuts 1 1/2 cups mixed dried fruit (perhaps blueberries, strawberries, and cherries) 1/3 cup cocoa powder 2 tablespoons arrowroot 3/4 cup hot brown rice syrup 1 1/2 tablespoons pure vanilla extract 1/4 teaspoon almond extract Spray [...]