Roasted Soy Nuts
Soy nuts are a delicious, crunchy treat by themselves, or they can be tossed into salads, snack mixes, etc. Salt the beans lightly before roasting, if desired.
Using soybeans that have been soaked 8 hours or more...
Microwave method: Use 1 cup of beans. Drain them well. Spread the beans into a single layer in a 9" or 10" glass pie plate. Microwave on high for 3 minutes. Stir, then cook 3 minutes more. After that, cook for 1 minute at a time, stirring after each minute to ensure even browning. The total time will vary depending on the moisture of the beans and the wattage of the oven, but will probably take about 9 to 12 minutes. When the beans are beginning to get hard and golden, you may want to cook for 30-second intervals to avoid burning them. They are done when they are golden brown and crunchy.
Oven method: Use up to 2 cups of beans per baking sheet. Drain the beans, then spread into a single layer. Bake at 350°, stirring after 15 minutes, then stirring every 5 minutes until golden brown and crunchy. The total time will vary depending on the moisture of the beans, but should take about 25 minutes. Watch carefully when the beans are getting close to done.
Using soybeans that have been cooked until tender...
Microwave method: Use the same method as for soaked soybeans, but the total cooking time will be about 12 to 15 minutes.
Oven method: Use the same method as for soaked soybeans, but the total cooking time will be about 30 minutes.
Yield: 1/2 cup nuts from 1 cup beans Serving size: 2 Tbs
Per serving: 61 calories, 3 g total fat (0.4 g sat fat), 5 g pro, 4 g carb, 1.1 g fiber, 1 mg sodium, 0 mg cholesterol
Exchanges: 1 lean meat
Italian Herb Nuts For 1 cup of soybeans, combine 1 tsp lower-sodium soy sauce and 2 tsp water in a small dish. In another dish mix 1/4 tsp garlic powder and 1/4 tsp Italian herbs. When the beans are almost done, sprinkle the soy sauce mixture and then the herb mixture over them; stir quickly to coat all beans. Finish roasting in the oven or microwave.
Yield: 1/2 cup nuts (4 servings) Serving size: 2 Tbs
Per serving: 60 calories, 3 g total fat (0 g sat fat), 5 g pro, 5 g carb, 1.1 g fiber, 45 mg sodium, 0 mg cholesterol
Exchanges: 1 lean meat