Soybeans are a nutritious and versatile food that can be enjoyed in many different ways. 100 g of mature soybeans that have been sprouted, seasoned with salt, stir-fried, and cooked provide approximately 125 calories.
In addition to being a good source of protein, iron, and fiber, soybeans contain other beneficial nutrients such as calcium, magnesium, and vitamins B6 and K.
In this article, we'll explore some of the health benefits of soybeans, how to prepare them, and other useful information about this versatile ingredient.
Soybeans are a high-protein food that provide approximately 36 g of protein per 100 g serving. They are also a good source of iron, with 100 g providing approximately 8 mg of this important mineral. Additionally, soybeans are a good source of fiber, with 100 g providing approximately 10 g of dietary fiber. They also contain other important vitamins and minerals such as calcium, magnesium, and vitamins B6 and K.
Preparation Method
To prepare soybeans, start by soaking them in water for at least 6 hours or overnight. Drain and rinse the soaked soybeans, then transfer them to a pot and cover them with water. Boil the soybeans for at least 10 minutes to make them safe to eat. From there, there are many ways to enjoy soybeans. They can be seasoned with salt and stir-fried like in our recipe, or added to soups, stews, salads, and more.
Flavor Profile
Cooked soybeans have a nutty, slightly sweet flavor that pairs well with a variety of different seasonings and ingredients. When stir-fried with salt and other seasonings, soybeans take on a savory and aromatic flavor that is both satisfying and delicious.
Health Benefits
Soybeans are considered to be one of the healthiest plant-based protein sources available. They are a complete protein, meaning that they contain all nine essential amino acids that the body needs to function properly. In addition to being high in protein, soybeans are also a good source of fiber which can help regulate digestion and promote healthy blood sugar levels. Some studies have also linked soy consumption to a lower risk of certain cancers such as breast and prostate cancer.
Sprouting Process
Sprouting soybeans is a simple process that can enhance their nutritional content and make them easier to digest. To sprout soybeans, start by soaking the beans in water for several hours. After draining and rinsing the soybeans, transfer them to a container lined with paper towels or a clean cloth. Leave the soybeans to sprout in a warm, dark place for 24 to 48 hours, rinsing them every 8 to 12 hours. Once the soybeans have sprouted, you can use them in a variety of recipes or eat them as a snack.
Soybean Cultivation
Soybeans are a type of legume that is grown primarily in the United States, Brazil, and Argentina. They are a resilient crop that can tolerate various growing conditions and are often grown as part of a crop rotation system. Some common soybean varieties include GMO and non-GMO, organic and conventional, and soybeans meant for human consumption and animal feed.
Versatile Ingredient
Soybeans are a versatile ingredient that can be used in a wide range of recipes. They can be used as a meat substitute in vegetarian and vegan dishes, added to soups and stews, or used to make tofu, tempeh, and soy milk. They can also be roasted and seasoned as a healthy snack, or ground into flour for use in baking. Soy sauce, miso, and other fermented soy products are also staples in many Asian cuisines.
Vegan Protein Source
Soybeans are an excellent source of plant-based protein that can help support muscle growth and repair. They are a popular protein source for vegetarians and vegans, and can be used as a protein supplement in smoothies and other recipes. Soy protein is also a complete protein, meaning that it contains all nine essential amino acids that the body needs to function properly.
Low-Carb Option
For those following a low-carbohydrate diet, soybeans can be a good option as they are relatively low in carbs. 100 g of soybeans contain approximately 10 g of carbohydrates, with 6 g of those coming from fiber. In addition to being low in carbs, soybeans are also low in fat and calories, making them a great addition to any balanced diet.
How to Store
To store cooked soybeans, transfer them to an airtight container and refrigerate for up to 4 days. For longer storage, you can freeze cooked soybeans for up to 3 months. To store dried soybeans, keep them in an airtight container in a cool, dry place for up to 6 months.
5 Frequently Asked Questions About Stir-Fried Soybean Sprouts
1. What are soybean sprouts?
Soybean sprouts are germinated soybeans that have a crunchy texture and a mild flavor. They are often used in Asian cuisine and are a good source of protein, fiber, and other nutrients.
2. How do you cook soybean sprouts?
Soybean sprouts are best cooked by stir-frying them with some oil and seasoning, such as salt and garlic. They can also be boiled or steamed, but stir-frying is the most popular method.
3. What are the health benefits of soybean sprouts?
Soybean sprouts are low in calories and high in nutrients, including vitamins C and K, folate, and potassium. They are also rich in antioxidants and may have anti-inflammatory properties.
4. How do you store soybean sprouts?
Soybean sprouts should be stored in a sealed container in the refrigerator and used within a few days of purchase or preparation. They can also be frozen, but this may affect their texture.
5. What dishes can you make with soybean sprouts?
Soybean sprouts can be used in a variety of dishes, such as stir-fries, soups, salads, and noodle dishes. They are a common ingredient in Korean cuisine, and are often served as a side dish or in bibimbap.