Soybeans — Nutrients, Health Benefits, and Shopping Tips

Soybeans should be uniform in size and have a smooth surface with a slight sheen, indicating they are fresh and properly dried. The beans should be firm and free from any visible mold or pests.

Avoid soybeans that are shriveled or have an off odor, as these are signs of poor storage or age. Beans that are discolored or have a musty smell should also be avoided, as they will not provide the best nutritional value or taste.

Dry soybeans should be stored in an airtight container in a cool, dry place. Keeping them in the pantry helps maintain their quality and extends their shelf life for up to a year.

Exposure to moisture can cause soybeans to spoil and develop mold. Avoid storing them near strong-smelling foods, as they can absorb odors. Always ensure the container is tightly sealed to keep out pests and maintain freshness.

Soybeans can last for 1-2 years when stored in an airtight container in a cool, dark place. Once cooked, soybeans should be consumed within 4-5 days if kept in the refrigerator.

Leftover soybeans can be used in a variety of savory dishes. Add them to salads, stir-fries, or grain bowls for a protein-rich boost, or mix them into a soup or stew for added texture and flavor. Soybeans are also great when blended into a dip or spread with garlic, lemon, and herbs.

Use soybeans in a veggie burger or patty by mashing them with breadcrumbs, spices, and eggs, then frying until golden. If you have a lot of soybeans, consider making a batch of soybean hummus or using them in a vegan chili with beans and vegetables. Soybeans can also be roasted with spices for a crunchy snack, or added to a pasta salad with fresh vegetables and a tangy vinaigrette. For a quick snack, enjoy soybeans on their own with a sprinkle of salt, or mix them into a trail mix with nuts and seeds.

Soybeans are a plant-based source of complete protein, promoting muscle health and aiding tissue repair. They are also rich in fiber, promoting digestive health, and healthy fats, particularly polyunsaturated fats, supporting heart health. Soybeans contain essential vitamins and minerals, such as magnesium and iron, promoting blood health and energy metabolism. Their versatility in dishes, from tofu to soy milk, makes them a nutritious option for balanced diets.