Cooked Soybeans
Glycine maxClinical Encyclopedia
Cooked soybeans are a nutrient-dense legume, rich in protein, healthy fats, and fiber, making them an excellent addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Cooked soybeans can be enjoyed in salads, soups, or as a side dish. They can also be blended into smoothies or pureed for dips.
Smart Selection & Storage
Choose firm, plump soybeans with a bright color. Avoid any that are shriveled or discolored.
Store in a cool, dry place. Once cooked, refrigerate in an airtight container.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Plant compounds that mimic estrogen and may help reduce menopausal symptoms.
"Soybeans are one of the few plant sources that provide complete protein, containing all essential amino acids."
Myths vs Realities
Healthy Recipes
Spicy Soybean and Quinoa Salad
A refreshing and protein-packed salad featuring cooked soybeans and quinoa, tossed with a zesty lime dressing and fresh vegetables.
- 1 cup cooked soybeans
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup cilantro, chopped
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- Salt and pepper to taste
- 1. In a large bowl, combine cooked soybeans, quinoa, cherry tomatoes, cucumber, red onion, and cilantro.
- 2. In a small bowl, whisk together lime juice, olive oil, chili powder, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Soybean and Vegetable Stir-Fry
A colorful stir-fry packed with nutrients, featuring cooked soybeans and a variety of fresh vegetables, perfect for a quick weeknight dinner.
- 1 cup cooked soybeans
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Sesame seeds for garnish
- 1. Heat sesame oil in a large skillet over medium heat.
- 2. Add garlic and ginger, sauté for 1 minute, then add bell pepper, broccoli, and carrot.
- 3. Stir-fry for 5-7 minutes, add cooked soybeans and soy sauce, toss to combine, and garnish with sesame seeds before serving.
Soybean Hummus with Veggie Sticks
A unique twist on traditional hummus, this soybean hummus is creamy, nutritious, and pairs perfectly with fresh vegetable sticks for dipping.
- 1 cup cooked soybeans
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 clove garlic
- 2 tablespoons lemon juice
- Salt to taste
- Assorted veggie sticks (carrots, celery, bell peppers)
- 1. In a food processor, combine cooked soybeans, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water if necessary to reach desired consistency.
- 3. Serve with assorted veggie sticks for dipping.
Soybean and Sweet Potato Tacos
Delicious and healthy tacos filled with seasoned cooked soybeans and roasted sweet potatoes, topped with avocado and fresh salsa.
- 1 cup cooked soybeans
- 1 medium sweet potato, diced
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- Corn tortillas
- 1 avocado, sliced
- Fresh salsa for topping
- 1. Preheat oven to 400°F (200°C). Toss sweet potato with olive oil, cumin, and paprika, and roast for 25 minutes.
- 2. Warm corn tortillas in a skillet.
- 3. Fill tortillas with roasted sweet potatoes, cooked soybeans, avocado slices, and top with fresh salsa.
Soybean and Spinach Soup
A hearty and nutritious soup made with cooked soybeans, fresh spinach, and aromatic herbs, perfect for a comforting meal.
- 1 cup cooked soybeans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add vegetable broth, cooked soybeans, thyme, salt, and pepper, and bring to a boil.
- 3. Stir in fresh spinach, simmer for 5 minutes, and serve hot.
Soybean and Avocado Toast
A trendy and nutritious avocado toast topped with smashed cooked soybeans, providing a delightful crunch and protein boost.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1/2 cup cooked soybeans
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread slices until golden.
- 2. In a bowl, mash avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on toast, top with cooked soybeans, and sprinkle with red pepper flakes.
Soybean Energy Bites
Nutritious energy bites made with cooked soybeans, oats, and nut butter, perfect for a healthy snack on the go.
- 1 cup cooked soybeans
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup dark chocolate chips
- 1 teaspoon vanilla extract
- 1. In a bowl, combine cooked soybeans, rolled oats, almond butter, honey, chocolate chips, and vanilla extract.
- 2. Mix until well combined, then form into small balls.
- 3. Refrigerate for 30 minutes before enjoying.
Soybean and Kale Salad with Tahini Dressing
A nutrient-dense salad featuring cooked soybeans and kale, drizzled with a creamy tahini dressing for a satisfying meal.
- 2 cups kale, chopped
- 1 cup cooked soybeans
- 1/4 cup red cabbage, shredded
- 1/4 cup carrots, grated
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine kale, cooked soybeans, red cabbage, and carrots.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss well, and serve.
Soybean and Brown Rice Bowl
A wholesome brown rice bowl topped with cooked soybeans, steamed vegetables, and a savory sesame dressing.
- 1 cup cooked brown rice
- 1 cup cooked soybeans
- 1 cup mixed steamed vegetables (broccoli, carrots, peas)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon sesame seeds
- 1. In a bowl, layer cooked brown rice, cooked soybeans, and steamed vegetables.
- 2. Drizzle with soy sauce and sesame oil, and sprinkle with sesame seeds before serving.
Soybean and Tomato Pasta
A quick and healthy pasta dish featuring cooked soybeans and fresh tomatoes, tossed in a light garlic and olive oil sauce.
- 8 oz whole grain pasta
- 1 cup cooked soybeans
- 2 cups cherry tomatoes, halved
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Fresh basil for garnish
- Salt and pepper to taste
- 1. Cook pasta according to package instructions, then drain.
- 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add cherry tomatoes and cooked soybeans.
- 3. Toss in the cooked pasta, season with salt and pepper, and garnish with fresh basil before serving.
Frequently Asked Questions (FAQ)
Are cooked soybeans a good source of protein?
Yes, cooked soybeans contain about 16.6 grams of protein per 100 grams.
Can I eat cooked soybeans if I am allergic to soy?
No, individuals with soy allergies should avoid soybeans and products derived from them.
How should I store cooked soybeans?
Store cooked soybeans in an airtight container in the refrigerator for up to 5 days.
Are cooked soybeans healthy for weight loss?
Yes, they are high in fiber and protein, which can help you feel full and satisfied.
Can I freeze cooked soybeans?
Yes, cooked soybeans can be frozen for up to 6 months. Just ensure they are in a sealed container.
What are the health benefits of isoflavones in soybeans?
Isoflavones may help reduce the risk of heart disease and alleviate menopausal symptoms.
How do cooked soybeans compare to other legumes?
They are higher in protein and healthy fats compared to most other legumes.
Can I use cooked soybeans in desserts?
Yes, they can be blended into smoothies or used in protein bars and desserts.