Soybeans

What Are Soybeans?

Soybeans (Glycine max) are the seeds of a legume native to East Asia, harvested after they mature and dry. They are one of the richest plant-based sources of protein and are also called a “complete protein” because they contain all the essential amino acids the body needs.

Dried soybeans can be soaked and boiled for direct consumption, and they are also used to make many processed products, including tofu, soy milk, soy sauce, miso, and tempeh.

Soybean Nutrition

100 g of boiled soybeans contains about 173 kcal, 16.6 g of plant protein, and 9.9 g of carbohydrates. Soybeans also stand out among legumes as a source of minerals such as iron, folate, and calcium.

What Are the Benefits of Soybeans?

With its high-quality, balanced protein content, soybeans are chosen as part of a balanced diet, especially by people seeking a plant-based protein source. Research continues on the relationship between soy isoflavones and hormone balance; these findings have not yet led to established health recommendations.

This information is general; soybeans are a food and are not a substitute for medical treatment. Soy is a common food allergen, so people with a sensitivity should take care.

How to Choose Soybeans

Good-quality dried soybeans should be uniform, glossy, and yellowish-cream in color.

• The beans should be similar in size, with few broken pieces or little dust.
• A pale or darkened color is a sign of staleness.
• They should have no musty smell or signs of moisture.

How to Store Soybeans

Dried soybeans can be stored for up to 1 year in a sealed container in a cool, dark cupboard. Boiled soybeans stay fresh for 3–4 days in an airtight container in the refrigerator, or for a few months in the freezer.

Using Soybeans in the Kitchen

Soybeans are boiled and used whole in salads and other dishes; they are also ground and made into products such as tofu, soy milk, and soy sauce.

How to Soak and Cook Soybeans

Soak the beans in plenty of water for at least 8 hours, preferably overnight. Then drain, cover with fresh water, and simmer for 1–1.5 hours, until tender.

How to Make Soy Milk

Blend soaked soybeans with fresh water and strain them through cheesecloth, then boil the liquid briefly; the result is used as a plant-based milk alternative.

What Recipes Use Soybeans?

Soybean salad, vegetable and soybean dishes, soy milk, tofu stir-fries, and East Asian soups are among the most common uses for soybeans.

Frequently Asked Questions

What are soybeans good for?

With their high plant protein, iron, and folate content, soybeans are a valuable part of a balanced diet. They are a food; no claim is made that they cure any disease.

Are soybeans and edamame the same plant?

Yes, both are Glycine max. Edamame is harvested fresh while still green and immature, while soybeans are fully mature and dried.

Can soybeans be eaten raw?

No. Dried soybeans should not be eaten raw; some compounds they contain are inactivated only by sufficient cooking.

What products are made from soybeans?

Tofu, soy milk, soy sauce, miso, tempeh, and soybean oil are the main processed products made from soybeans.

Is soybean allergy common?

Yes, soy is one of the most common food allergens; people with a sensitivity and their families should check product labels carefully.