Black soybean

Glycine max

legume

Black-skinned soybeans, the same species as yellow soy, simmered sweet in Japan or cooked like a bean. They provide protein, isoflavones and anthocyanins.

Origin

China and Japan

Season (United States)

all year round

Preparation

The beans soak overnight, then cook for one and a half to two hours; they are always eaten well cooked, never raw — simmered sweet (kuromame) or like any bean. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding. Most of its goitrogens go with cooking, even a short one. High in purines: to rotate rather than stack, if the ground is sensitive.

Molecules

Resistant starch RS1 · GOS (galacto-oligosaccharides) · Anthocyanins · Isoflavones · Spermidine · Saponins · Folates (B9) · Vitamin B1 (thiamine) · Plant iron · Zinc · Calcium · Protein · Lysine · Tryptophan · Vitamin B2 (riboflavin) · Vitamin B8 (biotin) · Phosphorus · CholineWhat slows things down Phytates · Goitrogens · Purines

Did you know?

At Japanese New Year, kuromame are part of osechi, the meal eaten to wish the family good health for the year.