Soybeans (soya beans) are slightly different to other pulses. Whereas the others lack methionine, soybeans contain a certain amount of it, thus having all the essential eight amino acids needed to form protein. They are therefore useful in vegetarian and vegan diets. Also, their fat contains beneficial omega-3 oils, and their isoflavones may aid bone density and even protect against cancer.
Soybeans can be eaten whole or as tofu (as in Japanese cooking) or as beancurd (as in Chinese cooking). Tofu and beancurd are essentially the same thing. Although rather tasteless in themselves, they readily absorb the flavours of any other foods they are mixed with and so can be incorporated into a variety of dishes. They are a superb source of calcium, especially the tofu sold as 'calcium enriched', and are an excellent addition to any diet.
Soy sauce, however, is a quite different product and is very salty. In Chinese-style dishes, use a very little tamari sauce instead. It tastes similar but is slightly less salty.
Using soybeans
* Make 'tofu herb cheese'. Beat finely chopped chives, garlic, parsley, black pepper and lemon juice into tofu.
* Marinate small cubes of tofu in fruit juice, then add to a fruit dessert.
* Mix a little cornflour and sugar into tamari sauce. Marinate small tofu cubes in this mixture for 20 minutes, then add to a Chinese vegetable stir-fry. Add them last, cook for two minutes, then serve.
* To cook soybeans, soak in water overnight, strain, then cook in fresh plain water for about two hours. Try soybean minestrone: first cook thinly sliced carrot, onion and cabbage and lots of tomatoes in meat or vegetable stock to make a thick broth. Add mixed herbs, tomato puree, cooked pasta and cooked or tinned soybeans (haricot beans are authentic). Serve with grated cheese.
There are more vegetable ideas in Mary Whiting's 'Dump the Junk!'
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