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Soyfoods Guide

What to look for and how to cook healthy tofu, edamame, miso and more soyfoods.

Soy Nuts

What It Is: These mature soybeans have been soaked then roasted, either in oil or using a dry-roasting process. Crunchy, with a texture like mealy peanuts, they’re often creatively flavored.

What to Do with It: Eat them out of hand, in snack mixes or sprinkle them on salads. Store in the refrigerator for up to 3 months after opening. Because of their high calorie content, best enjoyed in small doses.

Tempeh

What It Is: Cooked soybeans, sometimes combined with rice or millet, that have been inoculated with a beneficial mold and allowed to ferment briefly, resulting in a chewy, nut-flavored soybean loaf. The grains are covered with a whitish mold, which is fully edible.

What to Do with It: Commonly vacuum-sealed, sometimes marinated, smoked or grilled, tempeh is usually found next to the tofu in the store. Crumble a little into scrambled eggs, slice and sauté to make a decent veggie burger, or use like meat in stir-fries, stews or tomato sauce. Store tempeh wrapped in plastic in the refrigerator for up to 5 days after opening.

Tofu

What It Is: "Soybean curd" is made by heating soymilk and a curdling agent in a process similar to dairy cheesemaking. Allowed to stand and thicken, the curds form silken tofu. When stirred and separated from the whey, the pressed curds, with their spongier texture, are known as "regular" tofu. The longer the pressing, the firmer and denser the tofu—soft, firm or extra-firm.

What to Do with It: Silken tofu is delicate and custardlike, perfect for pureéing and using in dressings, smoothies, sauces or floating in delicate soups. Extra-firm tofu is ideal for stir-fries, sautés and grilling, while the soft variety makes a good substitute for ricotta in Italian dishes or for eggs in quiches. Firm tofu is a good all-purpose choice. Tofu will last 5 to 7 days after opening. Store in a loosely sealed container of water in the refrigerator, changing the water daily.

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