Dried soybeans are cheap, packed with protein and surprisingly easy to cook. They just need time. Here is how to cook soybeans on the stove or in a pressure cooker, how to roast your own soy nuts, and six easy ways to use them.
Soybeans, edamame and soy nuts: what's the difference?
They all come from the same plant.
- Edamame are young, green soybeans, picked before they ripen. You steam them and eat them soft.
- Mature soybeans are left on the plant until they dry. They are usually tan or yellow and need soaking and long cooking.
- Soy nuts are mature soybeans that are cooked or soaked, then roasted until crunchy.
How to cook dried soybeans
1. Sort and rinse
Spread the beans on a tray and pick out any small stones or shriveled beans. Rinse in a colander.
2. Soak overnight
Cover the beans with about three times their volume of water. Soak for 8 to 12 hours. They will roughly double in size. Drain and rinse.
3. Cook until tender
On the stove: Put the soaked beans in a large pot and cover with fresh water by about 2 inches. Heat until the water bubbles, then lower to a gentle simmer. Skim off any foam. Cook until tender, usually about 2 to 3 hours. Add water as needed so the beans stay covered.
In a pressure cooker: Add the soaked beans and enough water to cover them by about an inch. Cook on high pressure for about 20 to 25 minutes, then let the pressure release naturally. Don't fill the pot more than halfway, because beans foam.
Is it done? A cooked soybean should squash easily between your fingers. Soybeans stay firmer than most beans, so taste a few.
4. Season and store
Salt the beans after cooking. Keep them in the fridge for 3 to 4 days, or freeze them in their cooking liquid for a few months.
One important note: Don't eat raw or undercooked soybeans. Cooking makes them easier to digest. Soy is also one of the major food allergens, so skip them if you have a soy allergy.
How to roast soybeans into soy nuts
Homemade ones take some patience, but the recipe is simple.
- Soak the dried beans overnight, then drain and pat them very dry with a towel.
- Toss with a teaspoon of oil and a pinch of salt per cup of beans.
- Spread in a single layer on a baking sheet.
- Roast at 350°F for about 35 to 50 minutes, stirring every 10 to 15 minutes, until golden and crunchy all the way through.
- Let them cool completely. They get crunchier as they cool.
Ovens vary, so start checking at 30 minutes. If the centers are still soft, keep going.
Want to skip the soaking and the oven? Standing Tall roasted soy nuts are roasted for a crunch that tastes nutty, not beany. Each 1 oz serving has 12g of plant protein.
6 easy ways to use soybeans and soy nuts
1. Crunchy salad topper. Swap croutons for a handful of roasted soy nuts. Sea Salt works on almost any salad.
2. Chili lime snack mix. Toss Chili Lime soy nuts with pumpkin seeds, popcorn and a squeeze of lime.
3. Trail mix. Mix a handful with dried cherries and dark chocolate chips. Portion into small bags for the week.
4. Yogurt bowl crunch. Sprinkle a handful over yogurt with berries and a drizzle of honey or maple syrup.
5. Soybean salad. Mix cooked soybeans with chopped cucumber, red onion, parsley, olive oil and lemon juice. It keeps for days in the fridge.
6. Add cooked soybeans to soups and chili. They hold their shape well in long-simmered dishes and add plant protein.
Want more? Try 10 high-protein snack recipes with roasted soy nuts, or see 15 high-protein snacks, with the grams side by side.
Frequently asked questions
Do you have to soak soybeans before cooking?
Soaking is strongly recommended. Unsoaked beans take much longer to cook and can stay tough.
How long does it take to cook soybeans after soaking?
After an overnight soak, simmer them for about 2 to 3 hours, until they are tender enough to squash between your fingers. A pressure cooker takes about 20 to 25 minutes plus natural release.
Can you eat soybeans raw?
No. Always cook mature beans before eating them.
How do you roast soybeans?
Soak them overnight, dry them well, toss with a little oil and salt, and roast at 350°F for about 35 to 50 minutes, stirring often, until crunchy.
Are soy nuts the same as roasted soybeans?
Yes. Soy nuts, roasted soybeans and soya nuts are names for the same snack.
The bottom line
Cooking soybeans from scratch is easy once you plan for the soak. Roasting them at home takes about an hour of oven time. Or keep a bag of roasted soy nuts on hand for the same crunch and protein with no prep.
Keep reading
10 High-Protein Snack Recipes With Roasted Soy Nuts
15 High-Protein Snacks, With the Grams Side by Side
20 Gluten-Free Vegan Snacks (Plus How to Read the Label)
