The versatile soybean: healthy and easy to use, these beans are breaking out of their shells - Food

Sunset, April, 2003 by Linda Lau Anusasananan

Whole soybeans, enjoyed in Japan for centuries, have been going incognito in this country for a long time. In Japanese restaurants, as you pore over the sushi list, a bowl of warm, slightly fuzzy pods--called edamame--arrives. You squeeze open the shell and pop out two or three bright green beans with afresh, nutty flavor--irresistible.

It's hard to stop eating soybeans, so it's a good thing they're good for you. High in fiber, protein, and isoflavones (hormonelike chemicals), they contain no cholesterol and virtually no saturated fat. Studies suggest that they may help reduce the risk of heart disease.

With so much going for them, soybeans can't stay under wraps forever. Fortunately, they're already widely available, cooked in the pod for an instant appetizer or cooked and shelled to use in soups, salads, stir-fries, stews, and pasta dishes. You'll find soybeans in the refrigerator or freezer case in well-stocked supermarkets, as well as in Asian grocery stores. April-national soy month-is the perfect time to start trying them, and here are some recipes that will make converts of us all.

Linguine with Soybeans and Sausage

PREP AND COOK TIME: About 45 minutes NOTES: Pass additional grated parmesan cheese at the table to add to taste. MAKES: About 4 servings

8 ounces hot or mild Italian
  sausages, casings removed
1 onion (8 oz.), peeled and chopped
1 clove garlic, peeled and minced
1 cup fat-skimmed chicken broth
1 package (12 oz.) frozen shelled
  soybeans or 2 1/4 cups refrigerated
  cooked shelled soybeans
8 ounces dried linguine
3 tablespoons chopped Italian
  or regular parsley
3 tablespoons grated parmesan
  cheese (see notes)
  Salt and pepper

1. Pull sausages into chunks and put in a 10- to 12-inch frying pan over medium-high heat. Add onion and garlic; cook, stirring often to crumble meat, until sausage is browned, 7 to 10 minutes. Add broth and soybeans and bring to a boil; reduce heat to low and simmer, uncovered, stirring occasionally, until beans are hot, 3 to 5 minutes.

2. Meanwhile, in a 5- to 6-quart pan over high heat, bring about 3 quarts water to a boil. Add linguine and stir occasionally until barely tender to bite, 7 to 9 minutes. Drain pasta and return to pan.

3. Add sausage-soybean mixture to linguine and stir over medium heat until hot. Mix in parsley, parmesan cheese, and salt and pepper to taste. Pour into a serving bowl.

Per serving: 621 cal., 42% (261 cal.) from fat; 36 g protein; 29 g fat (8.5 g sat.); 57 g carbo (2.3 g fiber); 511 mg sodium; 46 mg chol.

Spicy Shrimp and Soybean Stir-fry

NOTES: To thaw beans quickly, pour into a colander and rinse with hot water. Serve this stir-fry with hot cooked rice.

PREP AND COOK TIME: About 25 minutes

MAKES: 3 or 4 servings

1/2 cup fat-skimmed chicken broth
    or vegetable broth
  2 teaspoons white wine vinegar
  2 teaspoons soy sauce
  1 teaspoon cornstarch
1/4 teaspoon hot chili flakes
  1 tablespoon vegetable oil
  1 package (12 oz.) frozen shelled soybeans,
    thawed (see notes), or 2 1/4 cups refrigerated
    cooked shelled soybeans
  1 tablespoon chopped fresh ginger
  1 clove garlic, peeled and minced
  8 ounces shelled, deveined shrimp
    (31 to 35 per lb.), rinsed
    Salt

1. In a 1-cup glass measure, mix broth, vinegar, soy sauce, cornstarch, and chili flakes until smooth.

2. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add 1 teaspoon oil and the soybeans; stir until beans are hot and their skins are slightly blistered, 2 to 3 minutes. Pour into a bowl.

3. Add remaining 2 teaspoons oil, the ginger, and garlic to pan; stir just until garlic begins to brown, about 15 seconds. Add shrimp and stir until opaque but still moist-looking in center of thickest part (cut to test), 2 to 3 minutes. Return beans to pan. Stir broth mixture and add to pan; stir until sauce boils and thickens. Add salt to taste. Pour into a serving dish.

Per serving: 269 cal., 43% (117 cal.) from fat; 29 g protein; 13 g fat (1.9 g sat.); 12 g carbo (0.1 g fiber); 266 mg sodium; 86 mg chol.

Spicy Tofu and Soybean Stir-fry

Follow recipe for spicy shrimp and soybean stir-fry (preceding), but substitute 12 ounces firm tofu for the shrimp: Rinse and drain tofu. Gut into 1/2-inch-thick slices and pat dry with paper towels, then cut into 1/2-inch cubes. Continue with steps 1 and 2. Add tofu instead of shrimp in step 3 and stir occasionally until tofu is hot and lightly browned, 2 to 3 minutes. Continue as directed.

Per serving: 332 cal., 54% (180 cal.) from fat; 31 g protein; 20 g fat (2.88 sat.); 15 g carbo (0.1 g fiber); 194 mg sodium; 0 mg chol.

Soybean and Carrot Salad

PREP TIME: About 15 minutes

MAKES: 4 servings

1/4 cup rice vinegar
  1 tablespoon sugar
  1 tablespoon minced fresh ginger
  2 teaspoons Asian (toasted) sesame oil
  1 package (12 oz.) frozen shelled soybeans,
    thawed, or 2 1/4 cups refrigerated cooked
    shelled soybeans
3/4 cup shredded carrot Salt

In a bowl, mix rice vinegar, sugar, ginger, and sesame oil. Add soybeans and carrot; mix well. Add salt to taste.