How to soak soybeans and black beans
Recently, the topic of healthy diet has once again become the focus of heated discussions on the Internet, especially the nutritional value and consumption methods of soy foods. Soybeans and black beans are common legumes and have become frequent guests on many family tables because of their rich protein, dietary fiber and trace elements. However, many people are concerned about how to properly soak soybeans and black beans to maximize their nutritional value and enhance their taste. This article will introduce in detail the method of soaking soybeans and black beans, and provide structured data for reference.
1. Nutritional value of soybeans and black beans
Both soybeans and black beans are rich in high-quality plant protein, unsaturated fatty acids, vitamins and minerals. The following is a comparison of the main nutrients between the two:
| Nutritional information | Soybeans (per 100g) | Black beans (per 100g) |
|---|---|---|
| protein | 36 grams | 35g |
| dietary fiber | 9 grams | 10 grams |
| Calcium | 277 mg | 224 mg |
| Iron | 8 mg | 7 mg |
| Vitamin B1 | 0.41 mg | 0.33 mg |
2. Soaking method of soybeans and black beans
The correct soaking method can not only shorten the cooking time, but also remove the anti-nutritional factors (such as phytic acid) in the beans and improve the nutrient absorption rate. The following are the specific steps for soaking hair:
1. Choose beans
Before soaking, you need to select soybeans or black beans with full grains, no insects, and no mildew, and remove impurities and bad beans.
2. Wash the beans
Rinse the beans 2-3 times with water to remove dust and impurities on the surface.
3. Soaking time
The soaking time of soybeans and black beans is slightly different, as follows:
| beans | Summer hair soaking time | Winter soaking time |
|---|---|---|
| soybeans | 6-8 hours | 10-12 hours |
| black beans | 8-10 hours | 12-14 hours |
4. Soaking water temperature
It is recommended to use room temperature water for soaking. Water temperature that is too high may cause the beans to lose nutrients. In summer, you can put it in the refrigerator to soak to avoid deterioration.
5. Frequency of water changes
During the soaking process, it is recommended to change the water every 3-4 hours, especially in summer, to prevent bacterial growth.
3. Treatment after soaking
After soaking, the beans will expand significantly. At this time, they need to be rinsed again and drained before they can be used for cooking. The soaked beans can be used to cook porridge, make soy milk or make soy products.
4. Precautions
1. The soaking time should not be too long, otherwise the beans will easily deteriorate or their taste will deteriorate.
2. If you need to soak the hair quickly, you can soak it in warm water (around 40℃), but the loss of nutrients will be greater.
3. Soaked beans should be cooked as soon as possible to avoid long-term storage.
5. Related topics of recent hot topics
Recently, in the discussion about "healthy diet" on the Internet, the cooking method of legumes has become a hot topic. Many nutrition experts recommend beans as an important part of daily meals, especially soybeans and black beans, because of their high protein and low fat properties, they are suitable for people trying to lose weight and vegetarians. In addition, the antioxidant effect of soy foods has also attracted much attention. The anthocyanins in black beans are believed to help delay aging.
Through the correct soaking method, the nutritional value of soybeans and black beans can be fully utilized, adding more choices to a healthy diet. I hope the information provided in this article can help you better master the techniques of soaking beans and enjoy delicious and nutritious soy foods.
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