Soybeans have the highest protein content amongst plant proteins, and thus are a better option for vegetarians than milk or cheese as it also contains amino acid. The protein contained in most edible seeds lack amino acids, which is why vegetarian diets are often considered low protein diets. However, many people are not aware that soy beans contain eight essential amino acids and can be a better substitute for meat protein. Soybeans also contain essential omega-3 fatty acids that help prevent heart disease and cancer. When eaten whole, these beans are an excellent source of dietary fiber, and also contain Vitamin A, B, C, D, and E, as well as minerals like calcium and iron.
Soybeans can be grown just like any other lentils. To grow them, soak the seeds in water overnight and drain the excess water in the morning, then wrap the plant in a muslin cloth. Keep it hanging in a warm, humid area and the next day you can enjoy your sprouted soybean plant. Sprouted soybeans are loaded with nutrients, and the regular consumption of these plants can promote body strengthening. By mixing them with some chopped tomatoes, cucumbers, green chilies, salt, and a little lemon juice, you can make a tasty and tangy snack.
Soybeans can be dried and ground into soybean flour, which can be mixed with wheat flour to create chapattis or home made breads. Wheat flour provides the necessary carbohydrates, whereas soybean flour provides the protein. To make soybean flour, soak soybean seeds in water overnight. In the morning, rub them on hard surface to remove the peels. Then put the seeds in pressure cooker and cook until the first whistle. Let them cool before spreading the soybean seeds on a cotton cloth, which will be placed in the sunlight to dry. Once they have dried, grind the seeds into flour. Soybean flour lacks elasticity so it must be mixed with wheat flour or gram flour to make chapatti or puri. Ideally you should mix each bowl of soybean flour with three bowls of wheat flour.
Green soybeans can be cut and mixed with other vegetables to make side dishes. Tender soybeans can be processed as milk and consumed by adding cow milk or water. To prepare soymilk, take a bowl of soybeans and soak it in water overnight. In the morning, wash the beans thoroughly and remove the peels, then grind the seeds into paste then and add 3 cups of boiling water and a tablespoon of sugar. Mix well and then sieve the mixture using a muslin cloth. Drink this as an alternative to milk in order to get more protein, vitamins, and minerals. Soymilk can be further processed into bean curd, tofu or paneer (Indian cheese)
In the market, processed soybean chunks and granules are readily available, and can be boiled and used to make salty or sweet dishes. As Soybeans are loaded with nutrients, a small quantity (10-15 grams) is sufficient to meet your daily protein requirement.