Easy ways to add tofu to your diet

If you’re trying to follow a heart-healthy diet, experts recommend prioritizing plant-based protein — think legumes (beans, lentils, soybeans, and peas), whole grains, and nuts. But for people who’ve long relied on meat, poultry, eggs, and dairy for their protein, it’s not always an easy transition.

To get started, sample some of the myriad ways to eat soybeans. “Soy is probably the single most versatile plant-based protein,” says registered dietitian Andrea Glenn, a visiting scientist at the Harvard T.H. Chan School of Public Health and assistant professor at New York University, whose research focuses on the health effects of plant-based diets. Here’s a brief primer on soy-based foods, including their nutritional qualities and ways to add them to your diet.

What is soy?

Soy refers to soybeans, which are unique among legumes because they are a complete protein, meaning they contain all nine essential amino acids. Considered one of the best plant-based protein sources, soybeans are also rich in other nutrients known to benefit heart health.

Like all beans, they’re a good source of fiber, which helps lower both blood pressure and cholesterol. Unlike other beans, soybeans contain a fair amount of polyunsaturated fat, which helps lower harmful LDL cholesterol. (That’s in contrast to saturated fat, which is found mainly in animal-based foods and tends to raise LDL.) Soybeans also provide minerals that help reduce blood pressure, including potassium and magnesium.

You’ll get the biggest nutritional boost by replacing less healthy foods with soy-based foods. Below are some ideas.

Whole soybeans

Instead of snacking on chips, pretzels, or cookies, try soybeans, which are available in two forms: edamame or soy nuts. Edamame are soybeans that are harvested when still green and tender. Often sold frozen, either in pods or shelled, they have a mild, slightly sweet, nutty flavor. “I always have a bag in my freezer for snacks, but I also add them to soups, salads, and rice dishes,” says Glenn.

Dry roasted soybeans (also called soy nuts) are whole soybeans that have been soaked in water and then baked until browned. Similar in texture and flavor to peanuts, they’re also good for adding crunch (and extra protein) to salads as substitute for croutons.

Tofu

A staple of Asian cuisine, tofu is an excellent source of calcium because it’s often made with calcium sulfate or calcium chloride — compounds that turn soy milk into curds, which are then pressed into blocks. Tofu is also relatively low in calories compared to other sources of protein.

It’s available in different forms, from very soft “silken” tofu to extra-firm varieties that can be used in many different recipes. Glenn enjoys extra-firm tofu, cubed and cooked in an air fryer to make it extra crispy and topped with a spicy peanut sauce.

She also makes chocolate mousse with tofu — a healthy alternative to high-fat dairy desserts like ice cream (for the recipe, see “Chocolate Tofu Mousse”).

Chocolate Tofu Mousse Ingredients: 16 ounces silken tofu, room temperature 6 ounces chocolate chips, melted 2 tablespoons maple syrup 1 teaspoon vanilla extract Optional: 1/2 to 1 teaspoon instant espresso powder, chili powder, or mint extract Blend all ingredients in a food processor or blender. Chill in the refrigerator for several hours. Serve topped with berries or other fruit, if desired.

Tempeh

Made from fermented soybeans pressed together into a block or cake, tempeh has a firmer, chewier texture than tofu — and is even higher in protein (see “Protein in soy foods”). Tempeh comes precooked and ready to eat, although Glenn recommends steaming it briefly, which can improve the flavor. With its somewhat meaty texture, tempeh works well in sandwiches, wraps, burgers, or on skewers.

Protein in soy foods
Food and serving size	Protein (grams)
Soybeans, dry roasted, 1/2 cup	20
Tempeh, cooked, 3 ounces	16
Textured soy protein, rehydrated, 1/2 cup	12
Dry roasted soybeans, 1/4 cup	12
Extra-firm tofu, cooked, 3 ounces	9
Edamame, boiled, 1/2 cup	9
Silken tofu, 3 ounces	5

Textured soy protein

Textured soy protein (TSP), also called textured vegetable protein, is made from defatted soy flour that’s formed into dried crumbles or chunks. It’s available in the natural foods section of many supermarkets. Simply soak in hot water for five to 10 minutes and then use it to replace some or all of the ground meat in tacos, spaghetti sauce, or chili, for example. “Because TSP is dehydrated, it’s shelf-stable, so you don’t have to worry about it spoiling,” says Glenn.

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