Soybeans / edamame

Glycine max

legume

Seeds of an East Asian legume, two to four per hairy pod: young and green, they are edamame; ripe, they are cooked after soaking. 100 g of edamame provide 13 g of protein, 197 mg of calcium and 3.6 mg of iron.

Origin

Northeastern China

Season (United States)

all year round · grows in your region

Preparation

Edamame is boiled in its pod for 4 to 5 minutes in salted water: the pod is squeezed between the teeth to pop the beans out, and is not eaten. Ripe soybeans soak overnight, then cook for two to three hours; they are never eaten raw. 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) · Isoflavones · Spermidine · Saponins · Folates (B9) · Vitamin B1 (thiamine) · Plant iron · Zinc · Calcium · Protein · Lysine · Tryptophan · Vitamin B2 (riboflavin) · Vitamin B8 (biotin) · Phosphorus · CholineIn small amounts, not counted Manganese · Plant omega-3 (ALA)What slows things down Phytates · Goitrogens · Purines

Did you know?

Only part of humanity hosts the bacteria that produce equol.