Green Soybeans (Cooked, Blanched, Dried, with Salt) – Nutritional Information
Green soybeans, also known as edamame when prepared fresh, are a versatile and nutrient-packed ingredient that can be enjoyed in various dishes. These beans are harvested while still green, then cooked, blanched, and dried to preserve their nutritional value and flavor. The addition of a small amount of salt enhances their savory taste, making them a popular snack or side dish. Whether tossed in salads, added to soups, or enjoyed on their own, green soybeans offer a well-rounded nutrient profile.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 141 kcal |
| Protein | 12.35 g |
| Total Fat | 6.4 g |
| Saturated Fat | 0.74 g |
| Carbohydrates | 11.05 g |
| Dietary Fiber | 4.2 g |
| Sugars | 0.0 g |
| Calcium | 145 mg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 158 mg |
| Potassium | 539 mg |
| Sodium | 250 mg |
| Zinc | 0.91 mg |
| Copper | 0.117 mcg |
| Manganese | 0.502 mg |
| Selenium | 1.4 mcg |
| Vitamin C | 17 mg |
| Thiamin (B1) | 0.26 mg |
| Riboflavin (B2) | 0.155 mg |
| Niacin (B3) | 1.25 mg |
| Vitamin B6 | 0.06 mg |
| Folate | 111 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 8 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Green soybeans may contain traces of soy allergens, which are common in individuals with soy allergies. The beans are naturally gluten-free, making them suitable for individuals following a gluten-free diet. However, if you have a soy allergy, it is important to avoid consuming this ingredient or check for cross-contamination during processing.
Dietary Preferences:
- Vegan-Friendly: Green soybeans are plant-based and suitable for those following a vegan or vegetarian diet.
- Gluten-Free: Naturally gluten-free, making them a safe choice for those with gluten sensitivity or celiac disease.
- High in Protein: A great source of plant-based protein, ideal for vegetarians, vegans, or anyone looking to increase their protein intake.
- Low in Saturated Fat: With only 0.74 g of saturated fat, green soybeans are a heart-healthy option.
- Rich in Fiber: With 4.2 grams of dietary fiber per 100g, these beans help promote digestive health.
Advice for Use:
Green soybeans are a nutritious and versatile ingredient that can easily be incorporated into your diet. Whether you’re making a hearty salad, adding them to soups, or simply enjoying them as a snack, their mild, nutty flavor pairs well with a variety of dishes. To prepare them, simply cook, blanch, and dry the soybeans, and for an added touch of flavor, toss them with a sprinkle of salt. You can also season them with chili flakes or garlic powder for a bit of extra zest.
As a nutrient-dense food, they can help meet protein needs, especially for those on plant-based diets. They’re also an excellent source of several key minerals such as calcium, iron, and magnesium, all of which contribute to overall health.
Conclusion:
Green soybeans (cooked, blanched, and dried with salt) are a delicious and nutritious addition to your culinary repertoire. Packed with protein, fiber, and essential vitamins and minerals, these soybeans provide an excellent plant-based alternative to meat in various recipes. With their versatility and health benefits, they make for a satisfying snack or ingredient that complements many different types of cuisine.
This overview of green soybeans, their nutritional values, and health benefits is designed to inform and inspire culinary experimentation. Feel free to explore and include these nutritious beans in your next meal!
