Soy Nuts 101

March 11, 2013

What are soy nuts? Find out here with SupermarketGuru's guide to shopping, storage and using soy nuts

What are Soy Nuts?
Soy nuts are not nuts, but actually legumes, soy beans, roasted whole, that taste lightly nutty with a crunchy texture.

How to buy:
Choose salted or unsalted, which are fried, or choose dry roasted for less oil. Texture and flavor are similar to peanuts and choices are either with sweet or savory flavorings such as yogurt or chocolate, paprika or chilies, wasabi, honey, BBQ and others. Note: Edamame, soybeans picked unripe, are green even when roasted and seasoned.

How to store:
Store in a canister or jar with a tight-fitting lid and keep in a cool dark cupboard for freshness; note original packaging for end-use date.

How to use:
A healthful snack by themselves or or mix with nuts, raisins or other dried fruit. Sprinkle over cooked veggies or on salads for a healthful alternative to croutons.

Health Benefits:
Very low in sodium (163mg) and very high in potassium, 1470mg per 100g. Also high in folic acid, vitamin A, phosphorus (more than 200mg each). Very high in isoflavones which prevent heart disease.

Smarter Shopping:
Buy in bulk wherever possible for low cost-per-pound.

Soy nut butter is also available from grinding up either oil or dry roasted soy nuts and adding more oil to make a spread similar to traditional nut butters. Use on toast or crackers or in dips.


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