Looking to reduce carbs in your diet and love beans? You might want to try Black Soybeans!
Black soybeans are merely a black variety of the soybean. They are grown to be eaten similar to other legumes, either dried or canned.
Many food stores carry canned organic black soybeans. The most common brand made by Eden Foods is organic, non-GMO, and come in BPA-free cans. Dry black soybeans are harder to find, but some stores carry them and there are multiple online sources. I order a large bag (2.5 lbs) from Amazon. Here is the link
Nutritionally, black soybeans are free of fat and a good source of protein. They are low in net carbohydrates (the number of carbohydrates per serving minus the grams of fiber) and high in protein, fiber, vitamin K, iron, magnesium, copper, manganese, and riboflavin.
Half a cup of cooked black soybeans has 1 gram net carb plus 7 grams of fiber (8 grams of total carbohydrate), 11 grams of protein, and 120 calories. The black variety is higher in phytonutrients, including antioxidants. They are a great substitute for higher-carb beans, such as black, navy, and pinto beans and taste like regular black beans.
Because of their delicate skin and silken texture, black soybeans need to be cooked a bit differently than regular beans. It is best to soak them overnight in salted water and cook the dried beans in salted water. You can use the same water measurements called for in your recipes using regular beans, but the method I have included here brings the best results.
Cooking Black Soybeans
2 cups dried black soybeans
2 teaspoons salt, divided
1 small onion, halved
1 garlic clove, chopped
1 tablespoon olive oil
Soak the beans overnight in 8 cups of water with 1 teaspoon of salt added. The next day, drain the beans and place them in a large saucepan.
Add 6 cups water, 1 teaspoon salt, the oil, garlic, and onion. Bring to a boil, reduce the heat to low, partially cover the pan and cook the beans until tender about 2-2 1/2 hours.
The cooked beans can be used for chili, baked beans or refried beans. All delicious made with these beans. The beans also freeze well.
We especially like this side dish:
Southwest Seasoned Black Soybeans
2 cups cooked bean black soybeans
2 tablespoons olive oil
1 medium onion, chopped
1 stalk celery, chopped
1 small serrano chili pepper, chopped
1 baby red bell pepper or half of a regular red bell pepper
1 large clove of garlic, minced
1 teaspoon dried oregano
Salt to taste
1/2 teaspoon ground cumin
In a medium skillet, heat the oil and add the onion, celery, bell pepper, and chili pepper. Saute over low heat until tender but not brown.
Add the garlic, oregano, and cumin. Stir for about 30 seconds. Add the cooked soybeans and stir gently until hot. Taste and adjust the salt if needed.
Thank you for the link. I’ve never heard of black soybeans but they sound super tummy and I’m giving them a try.
Thank you Holly. I am glad you are going to try these beans. I like them even better than regular beans.
Will certainly look out for them.
Just a heads up, Eden recently changed their labels to say that their black soybeans are 5 grams of net carbs per 1/2 cup serving instead of 1 gram of carbs (one half-cup serving is now listed as 11 grams of carbs and 6 grams of fiber). The company says they have not changed their recipe but that the FDA changed labeling laws. The numbers listed online are from their original labels (even the FDA says they use numbers provided by manufacturers).
One can of Eden organic black soybeans used to be 3 net carbs according to their label, and now their label says it’s 18 net grams of carbs.
Since they say the ingredients are the same as always, I’m kind of suspicious that they have had incorrect numbers all this time and people have inadvertently consuming way more carbs than they thought. The national nutrition database says they get their numbers from the manufacturers, so it’s Eden’s original numbers that are still online and used by most sites/apps.