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Plump, sweet soybeans called edamame make a tasty snack when eaten fresh, right out of the pod.
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The soybean is a
protein-rich member of the legume family. Native to
East Asia, soybeans are now cultivated across the globe thanks to their
adaptability to a number of climates. Soybeans have taken the U.S. by
storm alongside nutrition and vegetarian movements, and they can be
eaten on their own or used to make an impressive array of food
products.
A Little Bite of History
The soybean has been important in Asian cultures for 5,000 years, even
hailed as a sacred grain by the Chinese Emperor Sheng-Nung (2853 B.C.)
alongside
barley, millet,
rice and
wheat.
Although
brought to the United States in 1900, it took a while for Americans to
begin growing soybeans as livestock feed, then as soil-replenishers,
and finally, in the 1940s, as a food crop for people.
Varieties
Soybeans, when fully matured in the pod, are dry and hard. They
cannot be digested in their raw form and must first be soaked and
cooked. Most fully-matured soybeans are yellow, but there are also
green, black and brown varieties that are much less common. There is no
notable nutritional difference between these varieties.
Edamame
are raw soybeans harvested when they are green, plump and sweet. They
are sold frozen and shelled, and make a very tasty snack when eaten
right out of the pod, salted or unsalted.
The beans are also made into a very diverse range of products:Miso is
a salty paste made from soybeans and a grain mixture, fermented and
aged in wooden kegs for a time ranging from a few months to a few
years. Miso is used as a condiment or as a liquid base for soups and
sauces.
Soy flour is a
gluten-free flour that can fulfill some of the purposes of other
flour.
However, it is more sensitive to heat than other flours and shouldn’t
be used for sautéed dishes or recipes that would subject it to extreme
heat.
Soy meat imitations (soy dogs, soy burgers, soy
coldcuts soy jerky, etc.) are processed soy products based on isolated
soy protein, which is less nutritious than the
proteins
found in other forms of soy. These convenience foods are becoming
increasingly available in large, vegetarian-friendly grocery stores and
markets.
Soy mayonnaise is a soybean-based vegan substitute for egg-based
mayonnaise and is significantly less fattening.
Soy milk
is made by soaking soybeans, grinding them with water, and cooking the
resulting creamy liquid. Widely available in grocery stores, most soy
milk is fortified with calcium and vitamins and contains thickening
agents to give it a texture similar to cow’s
milk. It is
lactose-free and thus popular with people who can’t handle cow’s milk.
Yogurt,
cream cheese,
sour cream, ice cream, and cheeses are also made in soy varieties.
Soy infant formula is
made from an isolated soy protein base and can stand in for diary-based
formulas. Somewhat controversial, soy formulas have come under the
scrutiny of many health professionals who question whether it provides
adequate and healthful nutrients to infants.
Soynuts are roasted whole soybeans that make a healthier stand-in for snacks such as peanuts.
Soynut butter is made from ground roasted soynuts, sometimes mixed with soybean oil. Its texture is similar to that of creamy
peanut butter, and it can be used in similar ways for a significantly less-fattening spread with a neutral, earthy flavor.
Soybean oil is an almost flavorless, nutritious and
cholesterol-free oil that can be used in cooking and that is used in a variety of marketed food products such as dressings,
margarines and non-dairy creamers.
Soy Sauce
is a dark, salty-tasting liquid made alongside miso and used to as a
condiment with vegetables, rice and Asian recipes. Shoyu, a type of soy
sauce, also includes a mixture of wheat while the variety called tamari
contains only soy beans.
Tempeh is made with soybeans
and often with other grains and vegetables, fermented and formed into a
cake-form. Tempeh has a tender, meaty texture and more flavor than most
soy products, offering a salty, almost savory taste. It is available in
almost all U.S. specialty food stores and increasingly in your average
grocery store.
Textured soy product is made from soy flour and resembles
ground beef
in texture and appearance. Blandly-flavored, it is used especially for
its texture and is sold as an ingredient in foods such as canned
vegetarian chili as well as sold on its own in some health food and
natural food stores.
Tofu is
a smooth, white solid made from soymilk curd. Tofu is made
through a process of heating fresh soymilk, treating it with a
coagulant to form curds, and then shaping the curds into a firm
block. It is able to stand in for meat and dairy products in a
wide range of recipes.
Buying Tips
If buying edamame, look for pods that are completely green—having not yet started to yellow.
Be
aware that almost all soybeans in the United States are genetically
engineered/genetically modified, which decreases their protein, amino
acid and vitamin content and increases their allergenic properties. Try
to purchase certified organic soy products to ensure that you are not
getting genetically engineered soybeans or soy products.
Storage Tips
Raw green soybeans, edamame, can be bought and
stored frozen. If you buy edamame fresh, store it in a plastic bag and
refrigerate it immediately, consuming the pods within a week.
Hard, pod-ripened dried soybeans can be stored in
an airtight container in a cool, dry location for months. However, they
should be stored in water overnight before cooking to make them
digestible.
Edamame should be used raw or
boiled 3-5 minutes before use in stir-fries or soups. For extra flavor,
salt edamame with sea salt.
To
cook hard soybeans, soak them in water for six to eight hours and then
pressure cook them in a 1 cup beans/2 cups water ratio for about 40
minutes to soften them. Once softened, use in your recipe as desired.
Since cooking soybeans is such an ordeal, you might consider making much more than you need and freezing them for later.
Nutrition Notes
There has been much controversy surrounding the nutritional value of
soybeans because they contain phytic acid, which inhibits the body's
absorption of
calcium,
magnesium,
iron, and
zinc.
This causes problems for people who consume very low levels of
essential minerals, such as young children and people in developing
nations, but it can be beneficial for the elderly, who are at risk of
over-mineralization of joints and blood vessels.
Despite their phytic acid levels, soybeans are a good source of
magnesium,
potassium,
phosphorus,
calcium and
manganese and are also a source of
fiber, isoflavins, omega-3 fatty acids, B-vitamins,
vitamin C and
vitamin E.
Soybeans are also a complete
protein, which is rare in the vegetable world.
Against the harsh criticism of some parties, the FDA upholds the health benefits of soy foods.
Try one of our favorite soybean recipes:
Avocado Vegetable Burgers
Baked Soybeans with Chutney
Mushroom Salad
