Satisfying Salads to Lighten Up Summer

By The Soyfoods Council

In summertime, the living gets easier, when you incorporate soyfoods into simple salads.

Soyfoods add protein to summer salads. Did you know, that a serving of water-packed tofu or silken tofu provides approximately 8 grams of protein to salads? One cup of minimally processed edamame (fresh green soybeans) adds 18 grams of protein, and contributes color and texture, as well.

Similarly, a half-cup serving of canned black soybeans provides about 11 grams of protein, almost twice the amount found in typical canned blackbeans. Add edamame or black soybeans to your three-bean salad recipes, or sprinkle either one into tossed salads to add a quick burst of protein.

Soyfoods enhance salad dressings. Don’t overlook the culinary and health advantages, of adding silken tofu and soybean oil to salads. Both are versatile pantry ingredients, for creating memorable dips and dressings.

Tofu Ranch Dressing features a package of drained soft silken tofu, 5 Tbsp. soybean oil and 2 Tbsp. lemon juice. It’s made in a blender or food processor, and flavored with garlic powder, onion powder, parsley, salt and pepper. Enjoy it as a dip or a dressing.

Silken tofu makes a variety of other rich, creamy dressings, too. It also adds 8.5 grams of high-quality soy protein, per 3-ounce serving. Tofu is a complete plant protein, meaning that it contains all nine essential amino acids that the body can’t produce on its own.

For salads, soybean oil is not only an ingredient that’s easy on your budget, it’s low in saturated fat, high in polyunsaturated fat and contains both essential fatty acids, omega-3 and omega-6. Soybean oil carries a U.S. Food and Drug Administration (FDA) qualified health claim, because it may reduce the risk of coronary heart disease, when used to replace saturated fat in the diet.

To make an easy, all-purpose salad dressing, combine 4 Tbsp. soybean oil, 2 Tbsp. lemon juice, 1 tsp. each of dijon mustard and honey. Add finely chopped fresh basil and minced garlic, with salt and pepper to taste. The dressing is ideal for Roasted Cauliflower, Butter Bean and Edamame Salad.

Sweet salads, with tofu, can double as dessert. When you go with berries galore, ambrosia salad just may have to move over a little. to make room for another sweet summery idea – Mixed Berry Delight.

Tofu, with its mild, neutral flavor, can help create sweetly satisfying recipes. Based on a recent survey from the International Food Information Council (IFIC), nearly 80 percent of Americans, say it’s important to reduce sweetness in their diets, in order to eat healthier, manage blood sugar, diabetes or weight, and support dental health.

Mixed Berry Delight calls for a package of water- packed firm tofu (drained). Cook 16 ounces of frozen mixed berries, cooked with 2 1/2 Tbsp. cornstarch and 1/2 c. sugar, until thickened. Allow to cool. In a blender container, blend 8 ounces cream cheese and tofu. Fold in 8 ounces whipped topping. Once berry mixture is cool, fold into the tofu/cream cheese mixture. Chill. If desired, serve Mixed Berry Delight as a dessert, in a graham cracker pie crust.

You’ll find complete, step-by-step recipes at thesoyfoodscouncil.com.