A guide to products rich in soya: tofu, tempeh and more

Whilst some soya products, like tofu and tempeh, might sometimes get a bit of a bad rap for being plain and tasteless, that isn’t always the case. In fact, tofu and tempeh feature in many recipes as a meat substitute and soy milk is ideal for your morning cuppa, whilst miso has a flavour profile all its own.

Whether you’re a seasoned soya enthusiast or a complete newcomer, we’ve got the scoop on everything you need to know about these plant-powered foods.

Soyabeans, unlike other beans, have a high-protein content.³ However, not only are these beans a source of valuable protein, but they’re also rich in other nutrients, like iron, calcium and B vitamins.⁴

This highly versatile form of plant protein is ideal for those who follow a vegan or plant-based diet, with soya foods, like tofu, tempeh, soya milk and much more, often acting as a major protein source.

Tofu is made from ground soyabeans and water that are heated with minerals such as calcium or magnesium salt to formulate a gooey texture.⁵ The remaining curds are then pressed into a block, which are then eaten or sold as tofu. Its texture can vary from very soft (or silken), soft, firm or extra firm.⁵

Silken tofu is the softest form, and it's often used for creaminess in desserts, whilst extra firm tofu, as the name suggests, is a much more stable structure. It’s more often used for stir-fries, stewing and braising.

It has a mild taste, but easily absorbs flavours from marinades, sauces or rubs. It’s really versatile too, so you can crumble it into stir-fries, stir into soups or sprinkle it onto salads for an easy protein source.

Tofu is an excellent source of protein, low in saturated fat and rich in nutrients like calcium, iron, magnesium, potassium, phosphorous and vitamin A.⁶ However, this can be dependent on ingredients and how you cook it, so it's always worth checking the packaging when buying.

This is the perfect midweek go-to recipe to wow your friends with that’s super easy and will leave your kitchen smelling amazing. This mouth-watering crispy tofu is drenched in gochujang and will leave you coming back for more. Not only does it taste incredible, but it looks stunning.

Boasting 19g of plant-based protein as well as vibrant flavours, this power bowl created by Soph's Plant Kitchen is the energising meal you need. It’s a nutrient-dense lunch or dinner features homemade fava tofu – both crispy on the outside and creamy on the inside – paired with nutrient-rich quinoa, toasted seeds and fresh kale dressed in apple cider vinegar.

Tempeh is crafted from fermented soyabeans and compressed into a block.⁶ The result is a firm, slightly chewy block that has an earthy, nutty and slightly tangy taste. It's an excellent form of animal-free protein and often contains vitamin B12, which usually comes from meat, fish, eggs and dairy.⁸

Like tofu, tempeh is really versatile and has so many uses. It can be grilled, baked, pan-fried, or crumbled and added to sandwiches, wraps, stir-fries and as a delicious meat-substitute in any of your favourite recipes.

Tempeh is an excellent source of protein, low in saturated fat and rich in nutrients like iron, manganese and phosphorus.⁹ But like with tofu, this does depend on ingredients and how you cook it.

Plus, as a fermented food, tempeh is recognised as being a “pro-” biotics”(a source of friendly bacteria), which are believed to contribute to the diversity of your gut microbiota and in turn, contribute to your overall gut health.¹⁰

Combining the vegan source of protein with a Thai twist, this laab recipe is the perfect main course for any evening meal. It's full of plant points and tempeh, all finished off with a flavoursome sauce. Many people are wary of cooking with tempeh, but this is a great introduction to a delicious vegan protein as it's all about the sauce.

Packed with wholesome ingredients like nutrient-dense chickpeas, protein-rich tempeh and a crunchy seed topping, it’s an energising dish that’s ready in a flash, keeping you full and satisfied without spending hours in the kitchen.

Soya drinks or soy milk, are made by soaking, grinding and then filtering soyabeans to create a milk-like texture and consistency.¹¹ These drinks are often fortified with vitamins and minerals like calcium, vitamin D and vitamin B12 to enhance their nutritional profile.¹⁰

These plant-based milks are so versatile and can be used in many of the same ways as dairy milk like adding to your coffee or tea, in cooking or baking, and added to smoothies for extra protein and a creamier consistency.

Offering a dose of plant-based protein with a low level of saturated fat, plus their added vitamins and minerals, soya drinks make a great addition to your diet.¹² However, the nutritional profile of soya drinks will vary depending on which product you choose – it’s best to check the label before buying to make sure it fits your needs.

This delicious chia pudding is great for breakfast or dessert, it's super easy to make and packs in a whopping 18 Plant Points. It's zingy from the raspberries and sweet from the mangoes, which both provide you with essential antioxidants and vitamin C to support your immunity.

A decadent twist on everyone’s favourite warming drink, this quick homemade cacao powder hot chocolate is made with just five ingredients: plant-based milk, cacao powder, coconut sugar, real vanilla and marshmallows.

A thick paste that’s often salty with a slightly sweet flavour, miso is a traditional Japanese seasoning made from fermented soyabeans mixed with salt a fungus called koji.¹⁴

The koji mould works to break down the soyabeans and create the unique miso flavour.¹⁵ But, the type of beans, koji and fermentation process can vary, resulting in different types of miso with different colours, flavours and textures.

Miso is a really versatile ingredient that can be used in so many ways, from a warming miso soup to marinades, glazes, dips, sauces and even spreads.

The fermentation process used to create miso creates friendly bacteria that can contribute to your gut health.¹⁶ Miso is also a good source of nutrients like protein, B vitamins and antioxidants, but it can be high in salt, so it’s important to eat it in moderation.¹⁷

This rich, mouth-watering dish drenched in Yutaka Organic Miso Paste is soon to be a cult favourite. It’s full of protein and fibre thanks to the chickpeas, while being low in fat with an unforgettable flavour.

Your new favourite dirty burger – that's also fully vegan – packed full of plant points and gut-loving goodness that everyone will enjoy.

Edamame beans are immature soyabeans that are harvested whilst their still tender and green.¹⁹ They have a slightly sweet and nutty flavour that makes them delicious additions to many Japanese recipes, including salads, stir-fries and even desserts. On their own, edamame can be enjoyed steamed or roasted to unleash their delicious flavour.

Edamame beans are filled to the brim with essential nutrients like protein, fibre, iron, calcium, folate and vitamin C.²⁰ These convenient and easy to eat beans are often sold frozen and pre-shelled, making them quick to prepare and enjoy.

Edamame bean noodles make the perfect base for a Thai salad. Paired with H&B Crisp N Crunch Peanut Butter and smooth Manuka honey dressing, the rich, savoury-sweet finish will have your taste buds dancing.

For us, nothing beats a big bowl of ramen, especially when it's packed with plenty of nutritious goodness. You’ve got the veg full of crunch and high in vitamin C and D, plus the runny yolk in each bite.

Soya protein powders are typically made from defatted soyabean flakes, which are processed to remove most of the fat and carbohydrates, leaving behind a concentrated source of protein.²¹

There are two main types of soya protein powder: soya protein isolate and soya protein concentrate. Soya protein isolate is the most highly processed form of soya protein powder.²² It has the highest protein content of around 90% and the lowest amount of fat and carbohydrates.²¹ Soya protein concentrate on the other hand has a slightly lower protein content (around 70%) and contains some fat and carbohydrates.²³

Low in saturated fat but rich in nutrients, soya protein powders can be a healthier and convenient way to increase your protein intake.²⁴

Whether you're a seasoned vegan or simply curious about plant-based options, incorporating these versatile foods into your diet can be a delicious and nutritious journey.