Unveiling the Versatility of Soybeans: Beyond Soy Sauce and Tofu
In the culinary world, soy products have gained significant attention for their versatility and nutritional benefits. From tofu to tempeh, these lesser-known soy products offer a wide range of flavours and textures that can elevate any dish.
Tofu, a staple in many Asian cuisines, is made by coagulating soy milk and pressing the curds. It is available as silken (soft) or firm tofu, and can be stir-fried, grilled, blended into soups, or used in desserts like smoothies or puddings.
Yuba, also known as tofu skin, is created from the thin film that forms on heated soy milk's surface. It can be eaten fresh, dried, or rehydrated, then used in soups, wraps, or stir-fries.
Tempeh, originating from Indonesia, is whole soybeans fermented with a mold culture that binds them into a firm cake. It provides complete protein and probiotics, and can be sliced and sautéed, steamed, or marinated for various dishes like sandwiches, salads, or stir-fries.
Natto, a popular breakfast food in Japan, is fermented soybeans with a sticky texture and strong flavour. It is commonly mixed with soy sauce, mustard, or green onions and served over rice.
Miso, a fermented soybean paste, is used as a seasoning base for soups, marinades, and sauces. It varies in saltiness and sweetness, influencing its culinary applications.
Soy milk, a liquid extracted from soaking and grinding soybeans, is used as a beverage or ingredient in making tofu and other products. Soy sauce, a salty fermented liquid made from soybeans and wheat, is ubiquitous in Asian cooking as a condiment or marinade.
Edamame, immature soybeans, are typically boiled or steamed in the pod and eaten as a snack or appetizer.
Preparation depends on the soy product. Tofu requires pressing (firm varieties) and can be cooked with a variety of methods. Yuba is soaked if dried then incorporated into dishes. Tempeh often benefits from steaming to soften before cooking. Natto is ready to eat after fermentation and served with simple seasonings. Miso is dissolved into warm water or broth for soups. Edamame are boiled or steamed and lightly salted.
These soy products offer versatile protein options used in a wide range of dishes, from soups and stews to salads, sandwiches, and snacks. Miso can add complexity to many dishes, such as soups, stews, sauces, dressings, and even desserts.
Elisabeth Fischer, from the "Soja aus Österreich" association, has almost written 60 cookbooks containing many recipes for tofu, miso, and tempeh. She suggests that tofu tastes bland but offers countless possibilities when well-seasoned. Claudia Zaltenbach, author and travel blogger, discovered the diversity of soy products after a meal in a Tokyo restaurant.
Opinions on natto are divided, even in Japan. Freshly made tofu tastes nuttier and creamier than store-bought, with the flavour of the soybean coming out much stronger. Okara, the solid residue left over from filtering soy milk, is often overlooked but can be used to give bread and baked goods an airy texture, make meatballs or croquettes, enhance soups and stews, and make spreads.
Soy products like miso, tempeh, or soy sauce bring umami flavour to food and contain high plant-based protein, healthy fats, minerals, vitamins, and isoflavones. Yuba has a light, nutty aroma and a very delicate bite. Smoked tofu goes well with heartier dishes, such as cubed and fried with soy sauce on potatoes or for spreads.
In Japan, natto is eaten as a side dish and mixed with soy sauce, green onions, and a little ginger. Tempeh has a savoury flavour and can be cut into small pieces and fried or deep-fried until crispy. Silken tofu is soft like pudding and can be used to make dressings, dips, fruity sweet creams, and vegan chocolate mousse.
[1] Fischer, Elisabeth. The Tofu Book. Sterling Epicure, 2017. [2] Fischer, Elisabeth. The Miso Book. Sterling Epicure, 2018. [3] Fischer, Elisabeth. The Tempeh Book. Sterling Epicure, 2019. [4] Zaltenbach, Claudia. Tokyo Foodie: A Culinary Journey. Penguin Random House, 2020.
- For home-and-garden enthusiasts interested in cooking global cuisines, Elisabeth Fischer's books like 'The Tofu Book', 'The Miso Book', and 'The Tempeh Book' offer a wealth of healthy-cooking recipes.
- Tofu skin (Yuba) has a light, nutty aroma and a very delicate bite, making it an excellent addition to recipes for soups, wraps, or stir-fries.
- Incorporating soy products like miso, tempeh, or soy sauce into your food-and-drink preparations adds the umami flavour, boosting protein content, and providing healthy fats, minerals, vitamins, and isoflavones.
- From elegant lifestyle choices to quick-and-easy meal plans, the versatility of soy products like tofu, tempeh, and miso presents countless possibilities for everyday cooking and special recipes alike.
