Soybeans,which are also known as soya beans are a species of legume that has become one of the most widely consumed foods in the world.They are extremely useful for human health and they are easy to cultivate as well.These legumes are produced in greatest numbers in the United States and South America.They are actually native to East Asia.

One of the reasons soybeans are being widely cultivated is because they contain more protein per acre of land than any other crop.

Nutrition Facts:

The health benefits of soybeans come from the nutrients,vitamins and organic compounds including a significant amount of dietary fiber and a very large amount of protein.

Serving size = 100g

Nutrients Value
Water 67.5
Energy 147
Protein 12.95
Total Lipid 6.8
Carbohydrate 11.05
Fiber 4.2
Calcium 197
Iron 3.55
Magnesium 65
Phosphorus 194
Potassium 620
Sodium 15
Zinc 0.99
Vitamin C 29
Thiamine 0.44
Riboflavin 0.18
Niacin 1.65
Vitamin B-6 0.07
Folate 165
Vitamin B-12 0
Vitamin A 9
Vitamin D 0
Fatty acids 0.79
Cholesterol 0

Healthy Benefits Of Soybeans:

1.Improve Metabolic Activity:

Soybeans are rich source of protein.Proteins are the building blocks of cells and blood vessels and basically very essential for the human body.Proteins from soybeans ensure proper health and regrowth of cells if they need to be repaired or replaced.
It is difficult to get enough protein especially if you are vegetarian.Hence soybeans provide an excellent replacement for proteins.

2.Healthy Weight Gain:

Soybeans provide decent amount of fiber and protein.Hence,soybeans if eaten in large quantities it can help in weight gain.

3.Boost Heart Health:

Soybeans are a source of healthier,unsaturated fat which helps you to lower your total cholesterol.This helps to prevent conditions like atherosclerosis which can easily lead to heart attack and stroke.

4.Relieve Menopausal Symptoms:

Soybeans are a very good source of isoflavones,which are very essential for the female reproductive system.During menopause,estrogen levels drops significantly.Isoflavones are able to bind to estrogen receptor cells,so the body doesn’t feel as though it is going through such a dramatic change.

5.Boost Digestion:

Fiber is very essential part for a healthy body,particularly in terms of the digestive system.It stimulates peristaltic motion,which helps in the contraction of the smooth muscles that push food through the system.

6.Improve Bone Health:

Soybeans have a high vitamin and mineral content and the impressive levels of calcium,magnesium,copper,selenium,zinc.All of these elements are essential for promoting osteotropic activity which allows for new bones to grow up and also speeds up the bone healing process.

7.Prevent Birth Defects:

The high levels of vitamin B complex and folic acid in soybeans are very important for pregnant women.Folic acid ensures the prevention of neural tube defects in infants which ensures a happy and healthy baby.

8.Control Diabetes:

Soybeans are an effective method of prevention and management of diabetes primarily because they shown as ability to increase insulin receptors in the body thereby helping to manage the disease at the early stage.

Fun facts Of Soybeans:

1.Soybeans are also called as soya beans.Their scientific name is Glycine max.They are classified as an oil seed rather than a pulse.
2.Soybean oil provides an environmentally friendly fuel for diesel engines.
3.During the civil war soybeans were used in place of coffee because real coffee was scarce.
4.US farmers first grew soybeans as cattle feed.
5.Soy ink is used to print newspapers and textbooks.
6.Soybean is used in plastics,wood adhesives and textiles.
7.More soybeans are grown in the United States than anywhere in the world.

Side Effects Of Soybeans:

1.Soybeans contain estrogen compounds .Men occasionally develop a hormone imbalance if they consume high amounts of soybeans or soy milk.This can lead to infertility,also there are chances of certain cancers.
2.Soybeans can cause some mild stomach and intestinal side effects such as constipation,bloating,nausea.

How to buy and store soybeans?

1.Soybeans can be stored for about 6 months.
2.Spoilage during storage is a concern when soybean moisture levels are high.
3.Aeration is always recommended with all storage facilities to control heating or other storage problems.

North Indian Dish:

Soya Mutter using coconut gravy:

Nutrients Facts:

Nutrients Value
Energy 74 calories
Protein 5.2 g
Carbohydrates 7.1g
Fiber 3.6 g
Fat 2.8 g
Cholesterol 0mg


1.3 tbsp soya oil or any other vegetable oil.
2.1/2 cup sliced coconut
3.1/2 cup sliced onions.
4.2 cloves
5.2 black peppercorns
6.1 stick cinnamon
7.1 cardamom
8.1/4 cup chopped onions
9.1/2 cup green peas.
10.1/2 cup soaked and chopped soya chunks
11.1/2 cup chopped tomatoes
12.2 tsp chilli powder
13.1/2 tsp turmeric powder
14.2 tsp coriander powder
15.Salt to taste
16.2 tsp chopped coriander for garnishing


1.Heat 1/2 tbsp of soya oil or any other cooking oil in a pan,add the coconut and onions and saute on a medium flame until they turn golden brown in color.
2.Remove and keep it aside.
3.When it cools down add 1/4 cup of water and blend it in a mixer to get a smooth paste.
4.Heat the remaining 2 1/2 tbsp of oil in the same pan,add the onions and saute until they turn golden brown.
5.Add the green peas,soya chunks,tomatoes,chilli powder,coriander powder,salt and 1 cup of water.Mix well and simmer till the peas are cooked.
6.Add the prepared coconut-onion paste,mix well and stir ocassionally.
7.Garnish with coriander leaves and serve hot.

South Indian Dish:

Soya beans gravy:

Nutrition Facts:

Nutrition Value
Energy 235 calories
Fat 5g
Carbohydrates 38.2g
Proteins 41.3g


For tempering:

1.1 tbsp oil
2.2 tsp cumin seeds
3.1 cardamom
4.1/2 inch stick cinnamon
5.1/2 tsp asafoetida


1.2 tsp coriander powder
2.1 tsp red chilli powder
3.1/2 tsp masala powder
4.1/2 tsp turmeric powder

Other Ingredients:

1.Tomato paste.
2.1/2 cup finely chopped onion.
3.Salt to taste
4.1/2 tsp sugar
5.1 cup dry soy beans.


1.Soak the soy beans for up to 4 hours and soak them overnight.
2.Wash them and set aside.
3.Heat the pressure cooker and oil.
4.Add cumin seeds,asafoetida,cinnamon,clove and cardamom.
5.As they begin to splutter add the chopped onions and let it cook until the onions turn golden brown color.
6.Add the tomato paste mixed with water and mix well.
7.Add all the spices along with salt,sugar and mix well.
8.Add the soaked soy beans add water if required.
9.Mix well and pressure cook for about 3 whistles.
10.Once the pressure gets released garnish it with coriander leaves.

Best time to consume :

1.Since soy beans contain good amount of protein and fiber,its good to have it in the morning.However protein on an empty stomach could cause a stomachache.So it is advisable to have it during breakfast time.

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