Soy Bean

Summary

Soy is a plant in the seeds and pods category of vegetables. It is a type of legume. (Soya in French.) Soy beans are high in protein and fat. There are over one thousand varieties including; white, yellow, brown, black and multi-coloured. The edible part of the plant comes from the seed inside the pod which is referred to as soybean.

Market Forms

Soy can be found:

fresh in pods (green)
Frozen (IQF) after shelling
Frozen in-shell
Processed into soy milk (including flavour-added types)
Processed into fresh tofu (various types from soft to firm, also called bean curd)
Shelled and dried (yellow)
Bean curd skin, dried, semi-dried, or fresh
Bean curd pockets (inari in Japanese)
Soy bean oil used like vegetable oil

Further processing produces:

soy sauce
bean paste (miso)
Texturized vegetable protein
Dairy-free products like soy cheese, soy yogurt, soy ice cream etc.
Dried and roasted salted snacks

Soy is also used in animal feed, fire-fighting foam, and plastics.

Nutritional Value

Soy is considered a complete protein, meaning that it even though it is from a plant, it contains all 9 essential amino acids. These are the amino acids needed from our diet since our bodies do not produce them.

History

Soy is an ancient bean from Asia. It dates back to 3000B.C. . Missionaries brought soy beans to Europe in the 18th century. Soy made its way to the US in the 19th century. Now, in the US, it is the second largest crop in the US and contributes to the problem of monoculture.

Ways to Cook

Cooking soy depends on the drastically different market forms of the plant.

Fresh beans:

steamed in-shell (edamame in Japanese)
shelled and added to stir fries, poke bowls, salads
pureed into dips and cold sauces

Soy milk (made from dried yellow soy beans) can be used

a simple beverage as-is
to make tofu
as a dairy milk replacer (in smoothies, in coffee etc.)
as a dairy replacer in cheese, ice cream etc.

Tofu

in hot stir fries
dredged in cornstarch and deep-fried
pan fried larger pieces
cold dishes on its own

Soy sauce or soy bean paste--as a flavouring agent in

marinades
cold sauces
dips,
condiment
in braises
in soups (miso)

Asian cultures all use soy on a regular basis and in various ways. Tofu, soy sauce, and soy bean oil are all stapes in Japanese, Chinese and Korean cuisine.