The Colors, The Environment, and some ways you can eat ‘em
Soybeans — born in Asia, loved by the world. This versatile legume is a staple within East Asian cuisine, providing a vegan protein that is packed with vitamins and minerals.
Colours of Soy
Most people experience soybeans in an already processed form, like in soymilk. While soymilk in Japan is super tasty (e.g. melon-flavoured milk box), Japanese people enjoy the beans in many forms. Here are a few you can easily find all over the world!
The most ubiquitous colour of soybean is yellow. It’s so common that it’s not even called the “yellow soybean”; it’s just the standard. Most of the soy products you buy from the store will be made out of yellow soybeans unless otherwise stated. It’s a great option for making your own soymilk.
Another notable colour is the black! Black soybeans (‘kuromame’黒豆) are not as popular in recipes but they are one of the essential parts to the New Year’s ‘osechi’. Osechi ryo-ri (御節料理) is a traditional Japanese New Year’s set of delicious foods — one of which being sweetened, simmered black soybeans! Tokyo Weekender said that kuromame is “meant to be a symbol of health, with the associated idea that the person will be able to work hard in the year to come.”
Lastly, green soybeans (a.k.a. Edamame) are fantastic on their own, tossed in a stir fry, or as a cute and tasty addition to steamed rice! The bean pods are picked prematurely in order to keep their tenderness within. Fortunately, these beans are super easy to find in bigger grocery stores; if you’re in the US, check the frozen aisle!
GMOs & Sustainability
We all seem to grit our teeth when we hear the letters ‘GMO’. Now of course, anything overly processed or overly manipulated shouldn’t be at the top of our lists; but you will find that there is a reason the majority (90%) of soybeans grown in the US are GMO. Food Insight reported, “Due to the biotechnology that is used in soybeans, farmers often see an increased yield and lower loss from damage to the beans, which means more supply and more opportunities to feed people.” So this essentially means: less waste and better products.
The bio-engineering technology for food products is improving every year and has actually helped decrease the impact of environmentally sterile regions caused by climate change. The struggle with famine and drought in these areas leave populations without food and agriculture to bolster their society. Thanks to new uses of bio-engineering within agriculture, world hunger has a possibility to be chipped away with crops that are drought, fungal, and bacterial-resistant.
If you’re interested in reading more about GMOs and World Hunger, check out this article from Cornell University’s Alliance for Science.
One issue that must be addressed is the fact that only 3% of the world’s soybean crop is grown sustainably. Water consumption is a huge issue as Food Unfolded reported that it takes 300 litres of water for 1 litre of soymilk. So like with all food products and brands, we need to promote companies that prioritise sustainability and ethical farming in their production line. As of last year, big companies like Aldi and PepsiCo joined the Round Table of Responsible Soy — a Swiss non-profit organisation promoting sustainable soy agriculture and a third-party certification body for ecological agriculture.
Now that we’ve addressed the important stuff, what are some ways we can eat soybeans in a healthy way?
Natto
Natto has gotten a bad rep over the past few years being featured in food “challenges”. Even Japanese people are on the fence about this traditional superfood. Sure, it’s probably a flavour and a texture that isn’t commonly seen in the US and Europe, but it’s not as off-putting (or upsetting) as some people make it seem. If you’re into Marmite, Vegemite, or even those strong bleu cheeses: this should be no problem for you.
Natto is essentially fermented soybeans. The beans are soaked, cooked, and left to ferment with the bacteria Bacillus subtilis for about 24 hours at 100 F(40 C). Japan during the summer and autumn is very hot and humid; the perfect environment for making natto before the days of fermentation boxes or yoghourt-makers!
Most natto, in and out of Japan, are found in the refrigerated or frozen section. Then, most packets come with their own seasoning sauce and mustard packet that you’re meant to mix in. Natto isn’t really a product that is easy to make at home (most Japanese people just buy it at the store), but if you’re into fermenting food then step it up a notch and give homemade natto a try! You can easily portion and freeze your batch while still retaining all of the probiotics.
For those still weary, mix in some thinly sliced scallions and/or even a raw egg yolk! The scallions will brighten and freshen up the flavour while the egg yolk can add more richness and protein to this super healthy dish.
Yuba
Frequently called “tofu skins”, yuba is popular within both Japanese and Chinese cultures. You know when you heat up milk in a pan and there’s a film on top? It’s basically that, but with soy. High in iron and in protein, it’s a great, versatile option for gluten-intolerant, lactose-intolerant, and vegan people who want to lower the amount of processed “vegan meats”.
Now, like everywhere in Japan, each prefecture (or even some towns) has their own specialty dishes and products. For Yuba, find some of the best in Nikko — located in the mountainous Tochigi around 150km north of Tokyo. While not a bustling metropolitan like Tokyo or Osaka, you can find a calm respite within Nikko and various plates of nama yuba.
As a dish, you can have it as a chilled appetiser, a protein addition to stir frys or hot pots, or even a unique dessert. They are typically served in three forms, said Savvy Tokyo: fresh, dried and frozen. While fresh yuba (nama yuba) is the best in our opinion in terms of texture and taste, dried yuba is a perfect option for those who’d like it on hand in the pantry. Savvy Tokyo recommends the dried version to be used for soup-based recipes as it is more fragile.
Unlike natto, this is easy to make at home. Buy (or make) the best creamy, additive-free soymilk you can get your hands on and follow this recipe for fresh yuba noodles! If you’d like to go beyond the Asian options, you can also make this vegan Yuba Bacon for sandwiches and salads!
Next up: Miso. It’s simple, it’s salty, it’s a great flavor enhancer for savoury dishes. Check back on April 24th @ 12pm EST to learn about the different types of miso (beyond red & white), the history, and some non-soupy ways to use it! In the meantime, follow us on Facebook and Instagram for more fun facts, photos, and tidbits!
