The soya bean traces its origin to China. In 2,853BC, Emperor Sheng-Nung of China named five sacred foods — soya bean, rice, wheat, barley and millet.
Between the 17th and 11th century BC, soya beans were cultivated in eastern China as a food crop. The first soya beans arrived in America in the early 1800s as ballast aboard a ship. It wasn’t until 1879 that farmers began to plant soya beans as fodder for livestock.
Soya beans are one of the crops being genetically modified. There has been a lot of controversy around these GMO (genetically modified) soya beans. Though these haven’t caused people harm, they could have a negative impact on the environment.
Soya beans belong to the legume family and have been an important source of protein for 5,000 years. Soya beans thrive in a variety of soils and a wide range of climates, ranging from tropical to snowy.
As the beans mature in the pod, they become hard and dry. Although most are yellow, there are also the black, brown and green varieties.
Benefits
The main health benefits are due to the protein content:
Improves bone health: Soya isoflavones help reduce the risk of osteoporosis. Soya beans can also indirectly improve bone health — in case of diets high in animal protein, a lot of calcium is lost through urine. Replacing animal protein with soya protein helps prevent calcium loss from bones.
Reduces menopausal symptoms: Menopausal symptoms are caused by low oestrogen levels. Through their oestrogen-like effect, soya isoflavones can control menopausal symptoms.
Reduces risk of heart disease: Soya beans reduce the cholesterol level and prevent plaque build-up in the arteries, which could lead to a stroke or a heart attack.
Prevents certain cancers: Regular intake of soya foods may help prevent hormone-related cancers such as breast cancer, prostate cancer and colon cancer.
Nutritional benefits: Soya products are rich in protein, which is of high quality because it contains all the essential amino acids.
Soya is also a good source of lecithin and vitamin E — natural antioxidants that prevent the oxidation of LDL cholesterol. Soya is also rich in magnesium, important in keeping bones, heart and arteries in good shape.
How to cook
Soya beans are generally taken in the form of other foods, such as tempeh, tofu, miso, shoyu and soya milk. But cooked soya beans are also used as an ingredient in soups, sauces and stews.
To prepare two cups of soya beans for cooking, soak them in six cups of water for eight hours. This shortens cooking time, improves the texture and appearance of the beans and removes some of the indigestible sugars the beans contain.
Drain, rinse and cook the soaked soya beans in six cups of water. Do not add salt at this point or it will delay the softening of the beans. Pressure-cook the soaked soya beans for about 40 minutes.
Storing
Fresh soya beans, or edamame, should be refrigerated and used within two days. Frozen edamame can be stored in the freezer for many months. Dried soya beans can be kept in an airtight container.
Soya bean and pasta
- 300g rice pasta
- 250g soya beans, frozen
- 250g green beans, trimmed and halved
- 1 tsp sesame oil
- 1 tbs soya sauce
- 1 small knob ginger, grated
- Juice of 1 lime
- 50g alfalfa
- 2 carrots, grated
- Small bunch coriander, roughly chopped
Boil the pasta, adding the soya beans and green beans three minutes before cooking is over. Drain, tip into a colander, then cool under running water.
Whisk the oil, soya sauce, ginger and lime juice in a large bowl; then tip in the pasta, cooked beans, sprouts, carrots and coriander. Toss; serve.
Soya bean and herb risotto
- 2 tbs olive oil
- 1 onion, finely chopped
- 275g soya beans, dried
- 2 tbs sage leaves, chopped
- 1 lemon, unwaxed, zest only
- 350g risotto rice
- 1l vegetable stock, hot
- 55g Cheddar cheese, grated
Heat the oil in a large pan. Add the onion and fry over medium heat for 8 to 10 minutes until soft and lightly golden. Stir in the soya beans, sage, lemon zest and rice, then fry for another two to three minutes.
Simmer. Add the hot stock, a ladleful at a time, letting it be absorbed before adding more. Keep stirring and adding the stock until the rice is just cooked and all the stock has been used.
This will take about 18 to 20 minutes. Stir the cheese into the risotto and season. Pile the risotto into warm bowls and top with sage leaves.
Sticky sesame-bean chicken
Serve with crusty bread.
- 2 chicken-breast fillets, large, skinless and boneless
- 250g soya beans
- 2 tbs runny honey
- 2 tbs soya sauce, light
- 2 tbs sesame seeds
- 1/2 tbs sunflower oil
- 1 avocado, ripe, halved, stoned, peeled and sliced
- 2 baby gem lettuce, trimmed, washed
- 1 tsp sesame oil
- 1/2 lemon
Cut the chicken breasts into thin, finger-sized strips and place in a bowl with the soya beans. Season with black pepper and add the honey, soya sauce and sesame seeds.
Toss the soya beans and chicken to mix well. Set aside to marinate for 20 minutes. Heat the sunflower oil in a non-stick wok or a frying pan until very hot.
Add the soya bean–and-chicken mixture and stir-fry for five to six minutes or until golden and cooked. Meanwhile, toss the avocado slices with the baby gem leaves, drizzle over the sesame oil and a squeeze of lemon juice.
Toss and pile on to serving plates. Spoon the hot sesame soya beans and chicken on top of the salad leaves and serve.
Hot mustard beans
Serve with mustard and a bit of lemon juice.
- 2 tbs mustard, wholegrain
- 2 tbs olive oil
- 150g French beans, trimmed
- 150g soya beans
- 125g mange tout, trimmed
- 124g sugar snaps
- 1 lemon, cut into wedges
Mix the mustard, olive oil and 2 teaspoon water. Season to taste and set aside. Bring a pan of water to boil. Add the French beans and cook for three minutes.
Add the soya beans, mange tout and sugar snaps to the pan, bring to boil and simmer for three minutes. Drain and tip back into the pan.
Pour over the mustard dressing and toss. Pile on to plates or warm bowls and serve with wedges of lemon.
Soya bean salad
- 250g fusilli
- 200g green beans, cut into small pieces
- 300g soya beans
- 1 avocado, cut into small squares
- 1 red bell pepper, seeded and chopped
- 1 tsp paprika powder
- 6 tbs soya yoghurt, low-fat
- 1 tbs vinegar
Boil the fusilli in water according to instructions on the packet. Drain and cool. Boil the green beans for about six minutes. Drain and cool.
To make the dressing, mix the yoghurt and paprika powder. Add dressing to beans and fusilli and toss gently. Add salt and pepper to taste. Serve cold.
