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Whole Soybeans
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Whole soybeans are the edible seed of the soybean plant. They are high in protein and contain beneficial phytochemicals, such as isoflavones. The mature soybean is about 38% protein, 30% carbohydrate, 18% oil, and 14% moisture, ash, and hull. Size of the soybean seed can vary depending on the variety, cultivar, or environmental conditions. In general, soybean plants grown under environmental stresses tend to have smaller seeds than those grown under normal conditions. These stresses may come from nutrient deficiencies in the soil, water availability, diseases, and pests.
Whole soybeans can be cooked and used in sauces, stews, and soups. Whole soybeans that have been soaked can be roasted for snacks. The USDA Nutrition Database will provide the nutritional content of whole soybeans.
The following traditional soyfoods are developed from whole soybeans. |
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Green Vegetable Soybeans (Edamame)
These large soybeans are a special bean variety and are harvested when the beans are still green and sweet tasting. Green soybeans can be purchased in the pod or as shelled green beans. They can be served as a snack or a main vegetable dish after boiling in slightly salted water for 15-20 minutes. They are high in protein and fiber and contain no cholesterol. |
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 Miso
Miso is a rich, salty condiment that characterizes the essence of Japanese cooking. A smooth paste, miso is made from soybeans and a grain such as rice, plus salt and a mold culture, and then aged in cedar vats for one to three years. Miso is used to flavor soups, sauces, dressings, marinades, and pâtés. |
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Natto
Natto is made of fermented, cooked whole soybeans. Because the fermentation process breaks down the beans' complex proteins, natto is more easily digested than whole soybeans. It has a sticky, viscous coating with a cheesy texture. Natto is traditionally served as a topping for rice, in miso soups, and is used with vegetables. |
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 Okara
Okara is a pulp fiber by-product of soymilk. It has less protein than whole soybeans, but the protein remaining is of high quality. Okara tastes similar to coconut and can be baked or added as fiber to granola and cookies. It has also been made into sausage. |
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Soymilk
Soybeans soaked, ground fine, and strained produce a fluid called soymilk. Plain, unfortified soymilk is an excellent source of high-quality protein and B vitamins. For the nutritional content of soymilk refer to the USDA Nutrient Database. |
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 Soynuts
Roasted soynuts are whole soybeans that have been soaked in water and then baked until browned. High in protein and isoflavones, soynuts are similar in texture and flavor to peanuts. |
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Soy Sauce
Soy sauce is a dark brown liquid made from soybeans that has undergone a fermentation process. Soy sauces have a salty taste, but are lower in sodium than traditional table salt. Specific types of soy sauce are shoyu, tamari, and teriyaki. Shoyu is a blend of soybeans and wheat. Tamari is made only from soybeans and is a by-product of making miso. Teriyaki sauce can be thicker than other types of soy sauce and includes other ingredients such as sugar, vinegar, and spices. |
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 Tempeh
Tempeh is a chunky, tender soybean cake. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake of soybeans with a smoky or nutty flavor. Tempeh can be marinated and grilled and added to soups, casseroles, and chili. |
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Tofu
Tofu, also known as soybean curd, is a soft cheese-like food made by curdling fresh hot soymilk with a coagulant. Tofu is a bland product that easily absorbs the flavors of other ingredients with which it is cooked. Tofu is rich in both high-quality protein and B vitamins and low in sodium. The nutritional content of tofu is available from the USDA Nutrient Database. |
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 Yuba (also known as Tau-kee)
Yuba is a brittle soy wafer made by lifting and drying the thin layer formed on the surface of cooling hot soymilk. It has a high-protein content and is commonly sold fresh, half-dried, and dried. There are various names used for the soy wafer depending on the "thinness". |
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