Soy

A good meat alternative

Soybeans are the only pulse with a well-balanced protein composition (all essential amino acids are present). With its complex carbohydrate. content, soy provides energy. Free of lactose and cholesterol, soy contains unsaturated fatty acids but is low in saturated fatty acids. All of this makes it an excellent substitute if you want to eat less meat or if you are vegetarian.

Soy is also:

• a source of vitamin B9 (for cellular renewal, particularly important for pregnant women forfetal development, for growing children, and for convalescents).
• a source of vitamin B1 (heart function, energy, nervous system)

It also contains:

• de la vitamin C
• du iron
• du zinc
• du calcium
• des isoflavones, antioxidant compounds that are currently a major research focus in the fight against cancer, cardiovascular diseases, osteoporosis, and menopause symptoms.

Did you know? Though all pulses contain isoflavones, soybeans contain the most.

Vegetable patch or urban balcony?

Soybeans (Raphanus sativus,, of the Papilionaceae family) are climbing annuals that grow well in sandy, well-drained soil rich in humus, in full sun.

To learn everything you need to know about growing soybeans, read the page on growing advice.

How to prepare soy

Except in Japan, soy is rarely eaten fresh or dried. It is most often prepared in the form of several soy derivatives.
Soybean juice (tonyu, also called soy milk) comes from beans that are ground while hot to extract a liquid that resembles milk. It is used to produce dairy product alternatives, such as flavored drinks and alternatives to yogurt and cream. It can be cooked in the same way as dairy products.
Tofu is “curdled” soy milk.
Miso is obtained by pureeing soybeans, then fermenting them for several months. It is an essential ingredient in Japanese cuisine.
Soy sauce (shoyu or tamari) is made up of soybeans that are first fermented, then brined.
Natto is soy cooked with a specific bacteria. After a few days, it begins to resemble blue cheese, with a soft, stretchy, mozzarella-like texture.
A similar procedure is used to make tempeh, except a different bacteria is used and fermentation is limited to 24 hours.

Soy goes well with…

Tofu is delicious in soups, salads, and stir fries. It can be grilled and fried.

Miso is usually eaten in seaweed-based broths, or in a sauce served with vegetables or tofu.

Soy sauce is a perfect accompaniment for sushi, sashimi, daikon (a type of radish), and cabbage salads. It can also be used to season many different sauces and vinaigrettes.

Natto is eaten with rice, tofu, tempura, or omelets.

Tempeh is used as a meat substitute (ground, in sausage form, etc.). It can be sautéed, steamed, or marinated.

Can everyone eat it?

People who are allergic to milk proteins often eat soy-based foods. But be careful—soy can also cause allergies.

Young children

In France, the national agency of food safety (ANSES) recommends waiting until age 3 to consume soy drinks. These drinks should not replace milk and follow-on formula for babies. The same is true for soy-based foods (tofu and all sauces).

If children are at risk for allergies and their mother does not want to nurse them, hypo-allergenic milk, marked “HA” in France, is the recommended solution.

And everyone else…

In France, the national agency of food safety (ANSES) recommend limiting consumption of soy-based foods and drinks (and even dietary supplements) to avoid going over the limit of 1 mg isoflavones/kg of body weight (phytoestrogen is contained in soy).

See plenty of other tips for encouraging children to eat vegetables