Tofu, tempeh, soya milk, soya cheese, and so on, are a few of the foods available that are derived from soya beans. Until recently, most people in the West thought soya sauce was the most significant soya-based food. Unfortunately, the variety of soya foods can confuse consumers and even cause them to shy away from consuming products that sound just a bit too exotic. But the versatility of this plant means that it offers something for everyone. Below is a list of some of the soya products you will find in typical natural food markets or, quite often nowadays, in conventional grocery stores.

Dried soyabeans:  
     Although as I have said, soyabeans are a member of the legume family, and not a bean, they are often used much like other dried beans. They can be baked or boiled alone or with a mixture of beans and vegetables and also added to soup and casseroles. Cooked whole soyabeans retain their fiber.

Fresh Soyabeans:  
     Although not yet popular in the West, immature soyabeans can be cooked in the pod, and then removed and served as a vegetable or as a snack. Some Asian restaurants are now featuring steamed fresh soyabeans, indicating that this dish may be rising in popularity. The pod alone is sometimes used in stir fry dishes. It is not easy to find fresh soyabeans even in health food markets, but this is likely to change as soya becomes a larger part of our dietary landscape.

Soya nuts:  
      These are either dry roasted or deep fried, and are eaten as a snack food. While an excellent source of protein and isoflavones, this snack food is high in fat and should be eaten sparingly, much the way we consume peanuts or sesame seeds.

Soya sprouts:  
      Sprouted soya beans are high in vitamin C, as are other sprouted seeds. They can be used raw on salads or cooked in stir fry dishes. Sprouts of all kinds are more readily available than they were even a decade ago, and soya sprouts will appear with the rise in demand. However, soyabeans can be sprouted at home quite easily, in a manner similar to alfalfa seeds or mung beans.

Tofu: 
    One the most popular soya products, tofu comes in many varieties and is used in multiple ways. Also known as bean curd or Soya Paneer, tofu has been around for a long time--it was probably first produced about 2000 years ago. One Chinese legend tells us that tofu was invented by a government official, who, because he refused to take bribes, was so poor that he experimented with soyabeans and came up with tofu, a dish he could afford on his modest salary. Another story credits a Chinese alchemist for inventing, or perhaps we should say, discovering, the potential of using a by-product of soya milk. Buddhist monks from China introduced tofu to Japan, where it became a food considered so important--and sacred--that it is sometimes referred to as o-tofu, the prefix indicating the designation of "honorable." (note)  
     Tofu is produced by adding a curdling agent to soya milk, thereby separating the substance into curds and whey. The curds are then put into molds and left to stand, and within a few hours the curds are formed into firm blocks. Much of the tofu we see in today's supermarkets is packaged in water to keep it fresh, which is the way it has been stored for centuries.  
      Tofu absorbs other flavors, which is why, in our culture anyway, it is often used as a substitute for meat and dairy products. Many excellent cookbooks are available that describe how to use tofu as a substitute for cheese in lasagna, for example, or even as a substitute for cream cheese in cheese cake. Tofu is also a favorite protein source for stir-fry dishes and as an addition to miso soup.  
       Tofu is a low-fat, low-sodium, high-protein food; because it is a plant food, it contains no cholesterol, and it is an excellent source of isoflavones. Only a few years ago, tofu was used as an example of the kind of food "health nuts" consumed, but today, it has made its way into mainstream markets. In fact, about 75 percent of the tofu consumed in the U.S. is purchased in conventional supermarkets (note). Asian and vegetarian restaurants frequently feature dishes using tofu, which is one important way it was introduced in our culture. Given its availability, it is no longer difficult to add tofu to your diet; the pumpkin pie you bake for Thanksgiving dinner could easily substitute tofu for the eggs called for in the recipe and tofu "egg salad" is becoming a common delicatessen product in health food markets.  
      When you shop for tofu you will notice that it comes in a number of varieties. Today, some tofu is produced in a way that reduces its fat content, although the fat content is relatively low in the first place. You would choose firm tofu when you want to maintain its shape and consistency, in a stir fry dish, for example. You would choose a silken tofu when a soft, creamy consistency is needed and a recipe calls for blending or pureeing. Koyodofu is a freeze-dried tofu product and must be reconstituted before use; yakidofu is lightly broiled and has a firm texture.  
      Tofu's high protein content makes it a fine meat substitute, but like meat, it is not a good source of fiber. Although it is possible to find fresh tofu in water-filled bins, most stores in this country carry it prepackaged in water and tightly sealed. Some tofu is packaged in cartons with a small amount of liquid; it needs no refrigeration until it is opened. A powdered instant tofu mix is also available, but it tends to be more expensive than fresh tofu.