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« Food preservation during the harvest and chest freezers | Main | Musings on composting, recycling and vacations »

Healthy snack: roasted soy nuts

Dscn1135 In my continued quest for healthy alternatives to processed snacks, with the exception of tortilla chips and possibly Trader Joe's Wasabi Peas and the occasional handful of potato chips at a picnic and let's not forget pretzels...oh dear, where was I? Oh, yes. Roasted soy nuts! I'd never purchased or even tasted soy nuts before I made these, but I saw a recipe that sounded tasty and do-able, so I did it. Oh, yum, with the crunchy (but not tooth-breakingly so like the roasted garbanzo beans) and the salty and the healthy. Everyone likes the roasted soy nuts in this house. The recipe came from, once again, 366 Delicious Ways to Cook Rice, Beans and Grains by Andrea Chesman (which I have reluctantly returned to the library):

Garlic-roasted Soy Nuts (yield: 1 1/4 cups)

*1 cup dried soybeans     *4 cups water     *2 tbsp soy sauce   *2 cloves garlic, minced     *garlic powder (which I omitted)     *salt

In a medium saucepan, combine beans, water, soy sauce and garlic and bring to a boil. Boil for 5 minutes. Remove from heat and let sit one hour.

Preheat oven to 400 degrees. Lightly spray a baking sheet with non-stick cooking spray. (I don't have this, so instead I tossed my beans with a little olive oil.) Drain beans and spread on the baking sheet. Mist the beans with the non-stick cooking spray (again, not necessary if you toss with oil) and bake for 30 minutes until the beans are browned, shaking the baking sheet a few times as they bake. Reduce the heat to 325 degrees and continue baking until crisp, about 30 minutes. Sprinkle with garlic powder and salt to taste, and let cool completely before storing in an airtight container for up to 1 month.

One-fourth of a cup of these babies has 11 grams of protein, 117 calories and 6 grams of fat. Soybeans are pretty inexpensive and can usually be found in the bulk food section. You probably have the rest of the ingredients on hand, so all in all, this is a nutritious, low-cost snack. 

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