Soy nuts

Soy nuts are made from whole soybeans which have been soaked in water and then baked until crisp and brown. Soy nuts are similar in texture and flavour to peanuts. Soy nuts can be found in different flavours, such as salt or paprika. You can even find soy nuts covered with a layer of chocolate or joghurt! Soy nuts contain most of the nutrients of the whole soybean and consuming soy nuts is an easy way to get enough isoflavones.

How to make your own soy nuts?

Soy nuts are easily made at home. Soak dry soybeans in enough water during six to eight hours. Drain and spread the soybean in one layer on a well-oiled cookie sheet. Roast at 350°F (190°C) during 30 to 50 min, stirring often, until well browned. Salt the soy nuts to taste and store them in an airtight container. You can experiment by soaking the soy beans in a marinade consisting of water, soy sauce and your favourite herbs.
If you have a microwave, making soy nuts is even easier. First soak 100 g soybeans during 6-8 hours and dry them with a cloth or paper. Spread them on a large microwaveable dish and microwave on high during 10 to 15 minutes, until the soy beans are crispy and golden brown. It is important to mix the soy nuts regularly to avoid burning, especially at the end of the process. Flavour the soy nuts with salt and herbs.

Nutrional values of soy nuts (per 100g salted soy nuts):

Water	2.0	g
Energy	471	kcal
Energy	1972	kJ
Protein	35.2	g
Fat (total lipid)	25.4	g
Fatty acids, saturated	3.7	g
Fatty acids, mono-unsaturated	5.6	g
Fatty acids, poly-unsaturated	14.3	g
Carbohydrates	33.6	g
Fiber	17.7	g
Ash	3.9	g
Isoflavones	200	mg
Calcium, Ca	138	mg
Iron, Fe	3.9	mg
Magnesium, Mg	145	mg
Phosphorus, P	363	mg
Potassium, K	1470	mg
Sodium, Na	163	mg
Zinc, Zn	3.14	mg
Copper, Cu	0.8	mg
Manganese, Mn	2.2	mg
Selenium, Se	19.1	µg
Vitamin C (ascorbic acid)	2.2	mg
Thiamin (vitamin B1)	0.1	mg
Riboflavin (vitamin B2)	0.145	mg
Niacin (vitamin B3)	1.41	mg
Panthotenic acid (vitamin B5)	0.45	mg
Vitamin B6	0.21	mg
Folic acid	211	µg
Vitamin B12	0.0	µg
Vitamin A	200	IU
Vitamin E	0.91	mg
[Source: USDA Nutrient Database for Standard Reference]