It is easy to consume soybeans every day and never see a single bean. Because soybeans are higher in fat than other legumes (with the exception of peanuts) and supply almost twice as much protein as other beans, the huge American crop is valued mostly for its oil and its use as animal feed. The cooked beans are very bland; they do not tempt with the earthiness of common beans or the nuttiness of lentils and chickpeas.
But there are reasons to pay attention to soybeans. They contain substances thought to help prevent breast and other cancers, as well as Omega-3 fatty acids, which reduce the risks of heart disease. These assets are preserved when soybeans are turned into soy milk, tofu, and tempeh.
Cook soybeans and mix them with other cooked beans in recipes such as baked beans and soups to reap the benefits of their nutrients and counter their blandness. Black soybeans are lighter and more nuanced in taste than yellow ones; both need presoaking to reduce lengthy cooking times. Place either one in a large bowl and pour boiling water over to cover by 2 inches; let stand for 12 hours. Drain and rinse well. Place in a pot with water to cover by 2 inches and bring to a boil, skimming foam from the surface. Reduce the heat, cover, and simmer for 1 3/4 to 3 hours.
Soybeans can also be roasted for a mild-tasting, crunchy snack. Soak yellow soybeans as for cooking, above, and drain well. Spread the beans in shallow pans, allowing plenty of room, and roast at 250┬░F, stirring occasionally, until browned and beginning to crisp, about 1 hour 10 minutes. Sprinkle with salt, if desired, while still warm.
Most soy-based foods are created by manipulating the bean in one of two ways, either by grinding and cooking the beans and then filtering out the liquid to make soy milk (the bean fiber remaining, called okara, is sometimes used as a vegetable protein substitute for meat) and tofu; or by fermenting the beans to produce tempeh or one of many seasonings. The foremost fermented seasoning is soy sauce, which is best if made from whole soybeansΓÇönot soy meal or soy proteinsΓÇöwith the addition of only water, wheat, and salt; this is often called tamari. Fermented black beans, a favorite sauce ingredient in southern China, are made by cooking and fermenting small black soybeans with salt and spices; refrigerate these indefinitely in a covered jar and chop or crush lightly when adding to recipes to release their tangy aroma.
In Japan, fermented soybeans are omnipresent in the form of miso, a paste used to season and thicken sauces, marinades, and, most commonly, miso soup. Miso varies in strength but is always salty; use about 1 tablespoon miso to season 4 cups liquid or food and always blend the paste with a few tablespoons of the liquid before stirring it into the rest of the dish. Intense heat destroys the healthful enzymes in miso, so when appropriate add it at the end of cooking and avoid boiling. Many varieties of miso are commonly characterized as white, sweet, and mild (shiro in Japanese); medium golden or tan in color (chu); or pungent, dark red or brown (aka), which is good for marinades and should not be cooked a long time. Refrigerate miso in a covered container for up to a few months but use it within a few weeks for best flavor.
Soy milk and other soy dairy imitations are a boon for lactose-intolerant people and those who do not eat animal products, as the fermenting bacteria are a source of vitamin B12. Be aware of two things: soy milk, though rich in protein, lacks the calcium and vitamin D of cowΓÇÖs milk; and soy milk may be fattened with oil and sweeteners. While soy milk can be used instead of cowΓÇÖs milk in recipes (it darkens slightly with cooking), other soy dairy substitutes do not necessarily behave like their dairy counterparts when heated. Soy cream cheese works in baking, but soy sour cream does not. Soy cheese will not melt like cheese unless it contains casein, a cowΓÇÖs-milk derivative. Refrigerate soy dairy substitutes like those made with cowΓÇÖs milk, for they are just as perishable.
