How to cook soybeans

If the only soy in your diet comes from the soy sauce you sprinkle on chow mein, you may be missing out on more than just a tasty and versatile food. Soy is an inexpensive way to add protein to your diet and may also help reduce fat when substituted for meat in traditional dishes.

Soy products come from the soybean, a legume native to northern China. The United States now produces much of the world’s soybeans. There are more than 1,000 varieties of soybeans. They range in size from a pea to a cherry. Colors include red, yellow, green, brown, and black. The protein in soy is a “complete” protein, the most complete you can get from vegetable sources, and just as good nutritionally as animal protein. In fact, there is more protein in 1 cup of soybeans than in 3 ounces of cooked meat. In addition, soybeans are an excellent source of a variety of nutrients, including iron, vitamin B6, and phosphorus, and a good source of potassium and calcium. Also, they are rich in the phytochemicals called isoflavones.

Soybeans are usually processed into other products. For example, soy oil is used to make ink for newspapers. Soybean products are added to a variety of foods during processing. Many foods, though, are made almost entirely from soy.

For cultures in which soy is the main source of protein, rates of cardiovascular disease and some kinds of cancers are relatively low. Researchers are also looking into whether soy plays a role in preventing osteoporosis and easing hot flashes associated with menopause. Some studies suggest there may be a link.

Although it may be too early to make specific health claims for soy, there is evidence that adding soy to your diet makes good nutritional sense. And, you may just discover a whole new range of healthful food products to enjoy.

How to cook soybeans

Generally, the soybeans now being incorporated into food are already processed, such as the soybean oil in margarines and salad dressings and the soy protein in baby formula and meat substitutes. Or, they may already be incorporated into food products, such as tofu. Dried soybeans are often available at health food stores. They need to be soaked before cooking to soften them. They are usually simmered, sometimes up to 9 hours, before they are softened enough to eat. Fresh and frozen soybeans are now appearing in markets. Many cooks recommend cooking soybeans with full-flavored items because they are rather flavorless by themselves.

Serving suggestions

Although Americans generally eat soy as part of other products, soybeans can be eaten fresh, roasted, ground into flour, or pressed into oil. The Chinese first invented soy sauce, then the Japanese borrowed the process to make their own sweeter version. Dark and light varieties are available. Serve dark soy sauce with red meat and light soy sauce with chicken or seafood. Because of its high sodium level, it should be used sparingly if you are watching your salt intake.

Tofu, made from coagulating soy milk until it forms curds, is available in soft, firm, and extra-firm consistencies, depending on how much liquid was left in the pressed curds. Tofu can be used in salads, soups, and stir-fried dishes.