Whole Soybeans 

You can find whole soybeans in several versions; green, dry, canned, frozen, or roasted. The green soybeans, called Edamame, are harvested when the beans are still green and sweet tasting. They can be served as a snack by popping them out of their pods or a main vegetable dish, after boiling in slightly salted water after 10-12 minutes. The dry version is usually found in the bulk section and can be stored for long periods of time. Cooked soybeans, both yellow and black, are available in cans.

These beans expand greatly when cooked. One cup of dried beans becomes 2 to 3 cups of cooked beans. Soaking shortens the cooking time and improves the flavor, digestibility, and nutrient content. Soak beans in 4 cups of water for each cup of beans for 12 hours or overnight. Drain and rinse the beans, then add 4 cups of fresh water for each cup of beans you started with. Bring to a boil, reduce heat and skim off excess foam. Simmer about 3 hours, add more water if needed, until beans are tender. They will remain somewhat firm. NOTE: Black soybeans cook in only about 1 ½ hours. Option: cook with onion, garlic or bay leaf. TIP: Do not add salt or acidic ingredients (such as tomatoes, lemon juice or vinegar) to soybeans until they are thoroughly cooked. Acidic products delay the softening process. However, you may add these when cooking black soybeans to help them retain their shape.

Tofu 

According to Chris Kilham, author of the book Whole Food Bible, tofu is often called bean curd, as it is made with soybeans, water and a type of coagulant that forms the soy curd. Tofu is made by pureeing soaked soybeans in water, then cooking the puree in boiling water. After this, the puree must be strained and the soy milk left over is curdled with one of three natural mineral coagulants--calcium chloride, calcium sulfate and nigari. The latter feature is a combination of magnesium chloride with several trace elements extracted from seawater. A Tofu Fact Sheet available from Nasoya Foods, notes that four textures and consistencies of tofu can be formed through the manipulation of the tofu-making process:

• Extra Firm Tofu: "Ideal for use in stir fry, cutlets or in dishes where the tofu needs to maintain its shape. Extra firm tofu has a higher percentage of protein."
• Firm Tofu: "Perfect for slicing, dicing, pan frying and used as a filling or stuffing. It is also an excellent extender for meatloaf."
• Soft Tofu: This variety has a soft consistency and is great for sauces, soups and salads. It is an important source of protein and calcium."
• SilkenTofu: “With a delicate, custard-like consistency, this variety is the best choice for recipes that call for blended or pureed tofu. Silken tofu is perfect for desserts, soups, dressings and dips.”

Tempeh 

A fermented pressed soybean cake, has its origins in Indonesia. Kilham asserts that tempeh "is possibly the single best source of complete protein Tempeh contains 19.5% protein and is a good source of fiber, B vitamins, and calcium." Similar to tofu, tempeh also is bland tasting and also assimilates the flavor of what is used to prepare it. Tempeh is made through the exposure of cooked and cooled hulled soybeans to a friendly bacteria known as Rhizopus oligosporous. Following the inoculation of the bacteria, the soybeans are "bound in a porous wrap and stored briefly until they are transformed into firm cakes by a network of white fibers produced by the bacteria," explains the author. Note that the occasional dark spots on tempeh do not render it spoiled; they are only the harmless culture-produced spores. Tempeh can be broiled, baked, and stir-fried and used in soups, sauces, sandwiches, casseroles, dips and salads.

Miso 

This is a fermented soybean paste, which has its roots in Japan. It is produced by cooking soybeans in sea water followed by inoculation of the beans with a live culture of the Aspergillus oryzae bacteria, known as koji. This mixture is then aged under pressure. Because it is heavily salted, miso contains high quantities of sodium, but it is abundant in minerals, protein, and B vitamins. Depending on how long it is aged, the miso will exhibit different flavoring and coloring characteristics. Young miso, typically aged between two and six months, has a somewhat sweet, mild taste, and is often recommended for salad dressings, soups and sauces. Older miso, aged between six months and three years, is much heartier and saltier, and it exhibits a dark or reddish color. Older miso is more suitable for gravies, stews and heavier types of dishes.

Soy Sprout

Soybeans can be sprouted in the same manner as other beans and seeds. Soy sprouts must be cooked quickly at low heat so they don't get mushy. They can also be used raw in salads or soups, or in stir-fried, sautéed, or baked dishes.

Soy Yogurt 

Cultured from soymilk, using active bacteria cultures, soy yogurt is lactose and cholesterol free. It can be found in lots of flavors and be sure to look for “live cultures.”

Soy Flour 

Soy flour is made from roasted soybeans ground into a fine powder. All soy flour gives a protein boost to recipes. Soy flour is gluten-free so yeast-raised breads made with soy flour are more dense in texture.

Soy Milk

The liquid extracted from cooked crushed soybeans is available in regular, low-fat, non-fat, plain, and flavored. There are also fortified versions with extra calcium, B12 and other nutrients. It can be used instead of dairy milk in any recipe or as a beverage. NOTE: Light or low-fat versions tend to contain less soy protein and a lower amount of isoflavones.

Other soy food items not mentioned include soy cheese, meat substitutes, soy nut butter, soy protein isolate, textured soy protein or TVP. If you are interested in protein and isoflavone amounts the following chart will help.

FOOD	SOY PROTEIN (g)	ESTIMATED ISOFLAVONES (mg)
Soymilk (1 cup)	10	40
Tofu (1/2 cup)	8	40
Tempeh (1/2 cup)	17	40
Miso (1/2 cup)	8	40
TVP (1/2 cup)	11	35
Soy Flour (1/2 cup)	10	50
Cooked Soybeans (1/2 cup)	14	35
Soy Nuts (1/2 cup)	34	50
Isolated Protein Powder (1 oz)	23	25

Once the soybean has been excessively processed, the remaining content of isoflavones and other constituents is questionable. Therefore, it may be better to focus less on soy burgers, soy hot dogs, and soy lunch meat and more on tempeh, miso, soy yogurt, soy milk, soy flour, and whole soy beans to get the maximum nutrition from this food.

Recipes

Chocolate Dream Pie/Pudding

2 10.5 oz. packages of extra firm tofu

3 tsp. vanilla

¾ cup honey

½ cup cocoa powder

In a food processor or blender, whip tofu until smooth. Heat honey 90 seconds in microwave (med- high). Pour over cocoa powder; stir until smooth. Add vanilla. Blend tofu and chocolate mixture for one minute. Pour into pre-made pie-shell or custard cups and chill for between one and two hours. Makes 10 servings. Courtesy of Morinaga Nutritional Foods, Inc. Torrance, CA.

Eggless Egg Salad

1 package firm tofu

3 minced scallions

1 celery stalk, minced salt to taste

pepper to taste

1 cup mayonnaise alternative

1 medium carrot, grated

1/3 cup sunflower seeds tamari sauce to taste

Cut the tofu into dice-size bits. Add other ingredients, except those “to taste” and mix gently. Add the remaining ingredients and mix once again.

Courtesy of Nasoya Foods, Inc. Leominster, MA

Spicy Roasted Soybeans

Soak three cups of whole dry soybeans. Spread them evenly over a lightly oiled cookie sheet. Sprinkle with salt, garlic and chili powder. Bake in a 300 degree oven, shaking the pan every 15 minutes for about 1 hour or until soybeans are lightly browned.

Tempeh Chili

1 Tbs. olive oil

8 ounces tempeh

1 large onion, diced

1 ½ cups tomato sauce

3 Tbs. chili powder

1 Tbs. tamari

1 Tbs. dry mustard

2 tsp. garlic powder

1 tsp. cumin

Cut the tempeh into small cubes. Sauté in oil for about 10 minutes, until just lightly browned. Add remainder of ingredients and simmer for 20 minutes. Serve over brown rice.

Miso Salad Dressing

2 Tbs. miso

1/3 cup water

¼ cup soy or other vegetable oil

3 Tbs. rice vinegar

1 Tbs. honey

¼ tsp. dry mustard

Stir miso and water together until smooth. Add remaining ingredients and stir until they are blended. Serve over salads and vegetables.

 

Parts of article from Whole Foods/April 1997

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¹ Wei H, Bowen R, Cai Q, et al. Antioxidant and antipromotional effects of the soybean isoflavone genistein. Proc Soc Exp Biol Med 1995;208:124–9.

² Healthnotes. Soy. Found at www.healthwell.com on March 4^th 2002.