Preparation / Directions:
Soybeans belong to the legume family and are native to East Asia. They have been an important protein source in the Orient for millions of people for over five thousand years. Soybeans have been in the Western world since the 20th century. Soybeans may be harvested when they are fully mature and dry. They are light tan or yellow in color.
Nutrients in 1/2 cup of cooked soybeans
Calories 149; Protein (gm) 14.3; Total Fat (gm) 7.7; Saturated Fat (gm) 1.1; Unsaturated Fat (gm) 6.6; Carbohydrate (gm) 8.5; Crude Fiber (gm) 1.8; Calcium (gm) 88.0; Iron (mg) 4.4; Zinc (mg) 1.0; Thiamine (mg) 0.1; Riboflavin (mg) 0.3; Niacin (mg) 0.3; Vitamin B6 (mg) 0.2; Folacin (mg) 46.2.
BUYING: Whole soybeans are available in natural food stores and supermarkets in bags or bulk bins.
STORING: Soybeans may be kept in an airtight container for a long period of time.
PREPARING: Dry soybeans expand greatly when cooked. One cup of dried beans (about 1/2 pound) becomes 2 to 3 cups of cooked beans. Discard debris and shriveled beans. Wash and drain.
- -SOAKING. Soaking dry soybeans shortens the cooking time and improves the flavor, texture and appearance of beans.
..Standard Soaking: In a large pot, add 6 cups of water for each pound of dry beans. Let the soybeans stand at room temperature for about six to eight hours, or overnight. It is unnecessary to refrigerate the beans during this process. Drain, rinse and cook beans.
..Quick Soaking: Add 6 to 8 cups of hot water for each pound of dry beans. Heat the water to boiling and cook the soybeans for five minutes. Cover the pot and let the beans stand for one hour. Drain, rinse and cook the beans.
COOKING: Put the soaked beans into a large pot. Add 6 cups of fresh water for each pound of beans. Don't add salt at this point or it will delay the softening of the beans. Bring the pot to a boil, allowing the steam to escape. Reduce the heat to simmer and cook the beans for about three hours until tender.
SEASONING: Cook with onion, garlic or bay leaf.
REF: (C) 1997 Indiana Soybean Board (800) 735-019