Homemade soy milk is super easy to make and makes a great alternative to dairy milk. It requires only 2 ingredients: water and soybeans.

After finding some organic soybeans while shopping at my local bulk foods store, I thought I’d try my hand at making some soy milk!

I’ve made almost every type of plant milk under the sun; almond milk, cashew milk, hemp milk, macadamia milk, etc. and they all follow a similar process: soak nuts/seeds overnight, blend with some filtered water, strain and voila!

However, the process for making soy milk is a little different: You need to cook the milk before drinking it, as soybeans are a legume and can’t be eaten raw.

Yellow soybeans are recommended as they’re apparently “The best kind of soybeans to make soy milk” with. Always opt for organic, non-GMO soybeans in any case.

You can use the leftover pulp (a.k.a Okara) from making the milk to whip up some other protein-rich, healthy recipes:

• Use in stir-fries for added protein.
• Use in baking as a gluten-free replacement for wheat flour. Replace one cup all-purpose flour with one cup dry Okara.
• Use in hummus and other dips.
• Use to make vegetarian patties, burgers or meatballs.
• Substitute bread crumbs with Okara in meatloaf or use as a gluten-free crumb-coating for chicken and fish, etc.
• Add to eggs or omelettes for breakfast.
• Add to homemade granola for extra crunchy texture and a hit of protein.
• Add to nice-cream or smoothie bowls.
• Mix 1-2 tablespoons in with smoothies.

No waste, plus multiple recipes in one!

Some Concerns with Soy…

There are a few things to keep in mind when consuming soy. According to Shawn Stevenson in his book, Eat Smarter:

Soy contains problematic lectins like those similar to wheat. They’re under a category of soybean agglutinins (SBAs) that have been found to cause inflammation and increased intestinal permeability. The phytic acid and protein inhibitors in soy have been revealed to block the absorption of key minerals and amino acids that can depress your metabolism as well. Additionally, soy also contains goitrogens that can negatively impact the thyroid by blocking iodine absorption, and research published in the journal Biochemical Pharmacology found that phytoestrogens in soy can potentially block the production of thyroid hormones.

But, soy isn’t all bad. Through traditional preparations, such as fermentation, the amount of problematic compounds are decreased while levels of beneficial bacteria are increased. Shawn further explains this:

Today’s science affirms the effectiveness of traditional fermentation with a study published in the journal Food Research International, noting that the fermentation of soybeans successfully removes up to 95 percent of the lectins present. Even customary preparation of tofu involved the use of fermentation and bacteria.

While traditionally prepared soy products like natto, miso, and tempeh are preferred options when it comes to soy, as long as the soybeans have been fermented or cultured in some way, even in products like tofu, this can greatly improve the beneficial properties and nutrition levels of the soy product.

But, it’s important to note that these benefits are seen with a small amount of soy in the diet.

Before we get started in learning how to make these super delicious organic soy milk & tofu recipes – if you like what you’re seeing, subscribe to my email newsletter at the bottom of the page to keep up to date on the latest recipes, DIYs, gardening and health tips I share!!

Homemade Soy Milk

Homemade soy milk will often last about 3-5 days in a sealed container in the fridge. However, if the milk smells, tastes or looks funky, do not drink it.

Ingredients:

• 1/2 cup organic dried soybeans
• 3 cups water

Optional:

• 1 tsp vanilla extract
• 1 tbsp cacao powder
• 1 tsp cinnamon
• 2-3 medjool dates

To make:

1. Soak the soybeans in water overnight, ideally 12 hours or longer. Drain and remove the outer skins; this gives the soy milk a much smoother texture, however it is optional.
2. Add the soaked beans into a high-speed processor/blender for just 10-15 seconds to break down the seeds slightly.
3. Blend the soybeans in a high speed blender with the water until smooth.
4. Strain the blended mixture using a nut milk bag or cheesecloth, and store the pulp in an airtight container or jar in the fridge for use in other recipes.
5. Pour the mixture into a large saucepan and bring to a boil over medium heat, stirring often to prevent the milk sticking to the bottom of the pan. When the mixture starts boiling, allow it to cook for 3-4 minutes, and remove the foam that starts floating on top.
6. Reduce the heat and simmer for 15-20 minutes, stirring occasionally to make sure nothing is sticking to the bottom of the pan. Turn the heat off and leave to cool for a few minutes. Here you can add other optional ingredients, and blend the milk again if necessary.
7. Keep leftovers in a sealed glass jar or container in the fridge for about 3-5 days.

Soy milk can also be used to make tofu! Here’s how.

Homemade Tofu (with just Soy Milk, Water & Lemon!)

Make your own tofu at home with 3 ingredients; soybeans, fresh lemon juice and water!

When you make your own tofu:

1. You can ensure it’s organic and non-GMO, and
2. You can control how firm it is by adjusting how much you press the tofu; you can make silken, regular, firm or extra firm tofu.

The types of coagulant most commonly used to make tofu are:

• Gypsum: A natural calcium sulphate, it gives the tofu a sweeter taste.
• Nigari: Extracted from seawater.
• Lemon juice: Curdles the milk.

Lemon juice will act as the coagulant in this recipe.

Ingredients:

• 2 cups dry organic soybeans
• 12 cups water

• 1 1/2 lemons, juiced

To make:

1. Soak the soybeans in water overnight, ideally 12 hours or longer. Drain and remove the outer skins; this gives the soy milk a much smoother texture, however it is optional.
2. Add the soaked beans into a high-speed processor/blender for just 10-15 seconds to break down the seeds slightly.
3. Blend the soybeans in a high speed blender with the water until smooth.
4. Strain the blended mixture using a nut milk bag or cheesecloth, and store the pulp in an airtight container or jar in the fridge for use in other recipes.
5. Pour the mixture into a large saucepan and bring to a boil over medium heat, stirring often to prevent the milk sticking to the bottom of the pan. When the mixture starts boiling, add the lemon juice and remove the milk from heat.
6. Stir gently through then set aside, you’ll see curdles start to form. If no curdles are forming, turn the heat on for a couple more minutes and add a little more lemon juice.
7. Once the bowl is filled with curdles, put a nut milk bag or cheesecloth over a tofu mould or press and transfer the milk curdles with a skimmer spoon. Wrap the cloth tightly around the curdles, and allow the excess water to drain. Place a heavy object oven the cloth to press the tofu. This will firm up the tofu as the excess liquid drains.
8. After 20 minutes, your firm tofu is ready. For a softer tofu, check after 5-10 minutes and continue to press as needed.
9. Keep your tofu in an airtight container in the fridge for 3-4 days, stored in a little filtered water to prevent it drying out. You can press it again before using.

As always, this is not personal medical advice and we recommend that you talk with your doctor before trying or using any new products. I am not a doctor. All opinions expressed are my own personal thoughts and feelings of the products mentioned. Check with your doctor or health practitioner if you are uncertain about trying out any of the products, recipes or tips mentioned in this post. 

Have you made soy milk or homemade tofu before? How did it go? Share in the comments below.

Lots of love,

🖤 Vanessa

Sources:

Stevenson, Shawn. (2020). Eat Smarter. Little, Brown Spark. 1290 Avenue of the Americas, New York, NY 10104. Print.