What Are Soybeans, and What Are Their Benefits?

Soybeans are seeds from the legume family that have been used in Asian cuisine for centuries. Their round shape, yellow-to-brown color, and mild flavor make them versatile, whether served plain or used to make flour, milk, sauces, and other products. They are considered one of the most nutrient-dense legumes. Fresh, dried, and fermented forms are all widely used. Soybeans contain protein, fiber, and minerals, and are also known through products such as tofu, miso, and soy sauce. Below are their nutritional properties, tips for choosing and storing them, and ways to use them in cooking.

Nutritional value and general characteristics

Soybeans contain plant-based protein, which is said to contribute to healthy cell development, so they are often chosen as a protein source in plant-based diets. Soybeans contain magnesium, and their fiber is said to help keep digestion regular. Most of the fats in soybeans are unsaturated fatty acids; eating soy protein in place of other proteins may lower cholesterol slightly, while its effect on blood sugar is unclear. Their vitamin E content is another notable feature. Together, these qualities contribute to soybeans being considered a nutrient-dense legume.

How do you choose soybeans?

When buying fresh soybeans (edamame), look for pods that are bright green, shiny, and taut. Yellowed or wrinkled pods have lost their freshness. When choosing dried soybeans, remove any broken, moldy, or insect-damaged beans. Uniformly sized beans cook more evenly. For packaged dried soybeans, check the expiration date and make sure the package is sealed against air. Certified organic products are generally less processed and offer a flavor and texture closer to their natural form. Buying only what you need instead of a large bulk package can help preserve freshness.

How should you store them?

Dried soybeans can be stored for months in an airtight jar in a cool, dark cupboard; moisture can cause mold. Boiled or soaked soybeans should be refrigerated in an airtight container and used within 3–4 days. Fresh edamame can be frozen in its pods for months and boiled directly from frozen when needed. Cooked soybeans can also be frozen in portions and thawed as needed, saving preparation time.

How can you use soybeans in cooking?

Boil soybeans and add them to salads, cook them with sautéed vegetables, or season and steam them for a snack. Soak dried beans in water overnight, then boil until tender; this usually takes 1–1.5 hours. Mash boiled soybeans and add them to soups as a thickener, or mix them into meatball mixtures to increase the protein content. Soy milk and tofu can serve as plant-based alternatives to dairy in both sweet and savory recipes.

What flavors pair well with soybeans?

Soybeans’ mild flavor pairs well with Asian-inspired flavors such as garlic, ginger, sesame oil, and soy sauce, so they often appear in wok dishes and noodle recipes. Boiled edamame seasoned with lemon and sea salt is a simple, satisfying snack. Adding soybeans to salads with corn, red bell pepper, and fresh herbs brings variety in both color and texture. When serving tofu, pair it with ginger sauces or spicy marinades to bring out its otherwise mild flavor.