Tofu, tempeh, and edamame

All three of these soybean-based foods—tofu, tempeh, and edamame—are particularly well-liked in East Asian cuisine. One complete source of protein is soybeans. This means that they give your body all the necessary essential amino acids.

Edamame is immature soybeans that have a sweet, slightly grassy taste. Before eating them, you need to steam or boil them. After that, they can be eaten on their own or added to dishes like rice rolls, sushi, wraps, stir-fries, and soups. In a method akin to making cheese, bean curds are pressed together to make tofu. Meanwhile, mature soybeans are cooked, slightly fermented, and then pressed into a block to make tempeh. Both tofu and tempeh can be used in a wide range of dishes, including soups, stews, curries, and chilis. Per 3.5-ounce (100-gram) serving, all three soy-based proteins have iron, calcium, and 12–20 g of protein.