Soy (or soya) beans are protein-rich legumes that are native to eastern Asia. Filled with goodness, these beans have been an important part of the Asian diet for thousands of years. Today, they’re mainly grown in Asia and the Americas and are eaten all over the world.
And as they’re a complete protein, soy beans are often a key part of vegan and vegetarian diets. This means they contain all the essential amino acids you need from food for your body to function properly. They’re also great sources of fiber and antioxidants, and have a decent amount of fat and carbs.
In other words, this humble bean packs a nutritious punch, and regularly eating them can:
- Support good digestion
- Aid heart and bone health
- Help relieve menopause symptoms
- Reduce your risk of some cancers
Cooking with soy beans
Soy beans grow in pods, with the edible seeds tucked away inside. When eaten fresh from the pod, the young green beans are called edamame - these are great as a healthy snack or added to stir fries or salads. The beans can also be turned into foods like tofu, tempeh, miso or soy milk, and are often used for oil.
Mature dried soy beans need to be soaked for several hours, and then simmered until tender. You can then use them in all kinds of soups, stews or sauces. Try this warming soy bean ragu or this soy bean and ginger stir fry for a meal that’s both good, and good for you.