I love tofu, tempeh—all the soy
foods. I’m so there. But sometimes, when time is short, the thought of draining and pressing, marinating and all that, is just a little too involved. On those days, I find that getting tasty protein onto the plate is fast and easy with canned black soybeans.

Black soybeans are quite unlike the crunchy yellow or green ones, and bear an uncanny resemblance to the much beloved black turtle bean. People who are still a little shaky about building a meal around the aforementioned ‘white cube’ can easily embrace a friendly, familiar-looking black bean. (Little do they know that in Japan, black soybeans are considered a dessert ingredient, usually candied for tea sweets.)

Their subtle sweetness and tender texture will win black soybeans a place in your heart—and your heart will benefit, since they are a whole, unrefined soy food, loaded with fiber, phytochemicals, and protein. Much of the research on the well-publicized health benefits of soy has been done on populations who consumed whole soy foods, not extracts or powders. So when you’re looking for convenience, remember that nature put the perfect balance in the bean, and man put it in a convenient can.

BLACK SOY ROASTED GARLIC HUMMUS
Makes about 2-1/4 cups

Mellow roasted garlic and sparkling lemon make this velvety dip memorable. Black soybeans have a smooth texture and mild taste that work perfectly in hummus. Use your best olive oil for this. Serve with toasted whole-wheat pita breads for dipping.

6 medium cloves garlic
3 tablespoons extra-virgin olive oil
1 15-ounce can black soybeans, drained 1/4 cup tahini
3 tablespoons lemon juice, or more
Pinch cayenne, or to taste
Salt, to taste
1/4 cup vegetable stock or water for thinning, if necessary
Olive oil for drizzling (optional)

1. Preheat oven to 350°. Peel garlic cloves
   and place in an oven-safe ramekin. Drizzle with 1 tablespoon of the oil and
   cover with foil. Bake for 15 to 20 minutes, until cloves are butter soft.
2. In a food processor, combine beans, garlic, and oil from baking. Process until
   smooth, scraping down sides as necessary. Add remaining oil, tahini, lemon juice, cayenne, and salt, and process until smooth. With machine running, add vegetable stock or water, if necessary, to adjust consistency for dipping. Transfer hummus to a serving dish and drizzle with more oil, if desired.

VEGAN

PER TABLESPOON: 38 CAL, 2g PROT, 3g FAT (<1g sat fat), 2g CARB, 31mg SOD, 0mg CHOL, 0.9g FIBER.  

Next >>