Soybean
Soybeans, also known as soya beans, are versatile legumes prized for their nutritional value and diverse culinary applications. These small, oval-shaped beans, typically pale yellow in color, offer a subtly sweet and slightly nutty flavor. Soybeans can be enjoyed in various forms, from whole beans and edamame to processed products like tofu, tempeh, and soy milk. Their firm texture when cooked makes them a substantial addition to many dishes. Explore the health benefits and culinary possibilities of soybeans, a staple ingredient in many cuisines for centuries.
Common Uses
- Soybeans are commonly boiled or steamed and enjoyed as edamame, a popular appetizer sprinkled with sea salt. Prepare edamame as a healthy and flavorful snack or side dish.
- Tofu, made from soybean curds, is a versatile protein source that can be used in stir-fries, soups, and salads. Learn how to marinate and prepare tofu to achieve different textures and flavors.
- Tempeh, a fermented soybean cake, offers a firm texture and nutty flavor. Discover how to incorporate tempeh into sandwiches, tacos, or grain bowls for a nutritious and satisfying meal.
- Soy milk, a plant-based milk alternative made from soybeans, is a popular choice for vegans and those with lactose intolerance. Use soy milk in smoothies, coffee, or baking as a substitute for dairy milk.
- Soybean oil is a widely used cooking oil known for its neutral flavor and high smoke point. Understand how to use soybean oil for frying, sautéing, or baking to achieve optimal results.
- Soy sauce, a fermented condiment made from soybeans, wheat, salt, and water, adds a savory and umami-rich flavor to Asian-inspired dishes. Explore different varieties of soy sauce and how to use them in marinades, sauces, and stir-fries.
Nutrition (per serving)
Nutrition (per serving)
Calories
173.3kcal (8.67%)
Protein
16.6g (33.28%)
Carbs
9.4g (3.41%)
Sugars
2.9g (5.74%)
Healthy Fat
7.6g
Unhealthy Fat
1.3g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
173.3kcal (8.67%)
Protein
16.6g (33.28%)
Carbs
9.4g (3.41%)
Sugars
2.9g (5.74%)
Healthy Fat
7.6g
Unhealthy Fat
1.3g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Excellent source of plant-based protein, essential for muscle building and repair.
- Rich in fiber, promoting healthy digestion and gut health.
- Contains isoflavones, plant compounds with potential antioxidant and heart-health benefits.
- May help lower LDL (bad) cholesterol levels, supporting cardiovascular health.
- Provides essential minerals like iron, phosphorus, and potassium, vital for various bodily functions.
- Good source of polyunsaturated fats, including omega-3 and omega-6 fatty acids, beneficial for brain health.
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Storage Tips
Soybeans should be stored based on their form. Dried soybeans should be kept in an airtight container in a cool, dry, and dark place, like a pantry, for up to a year. Cooked soybeans should be refrigerated promptly and used within 3-4 days. Tofu, a soybean product, needs to be refrigerated in its original packaging and submerged in fresh water, which should be changed daily. For longer storage, cooked soybeans can be frozen in freezer-safe bags or containers for up to several months.
