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Why roasted soybeans are the perfect healthy snack

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Roasted soybeans are the perfect snack. They’re delicious, healthy and can be thrown into a variety of other tasty snack mixes.

The best part is that roasted soybeans, also called soy nuts in some circles, are very easy to prepare. Then, after you are done roasting your soybeans, you can dream up a bunch of other snack combinations and create your very own trail mix.

Here are some of the health benefits of adding dry roasted soybeans to your diet - and how you can easily make your own.

Health benefits of roasted soybeans

Roasted soybeans have several health benefits for people who include them as a snack in their diet - especially if they replace less healthy snack foods.

Great fuel for your body

For example, roasted soybeans are dense in calories, making them a good source of fuel for your body before or after exercise.

Heads up, though. Just one cup of dry roasted soybeans contains 776 calories, so be careful not to over-indulge if you are not going to be active.

Overall, if you are active or are able to control portions, soybeans are great for filling up.

High in protein, fiber, carbohydrates

Soybeans are super rich in dietary fiber and protein - and that doesn’t change when you roast them.

Dietary fiber helps manage the body’s blood sugar and cholesterol levels. It also helps maintain a healthy digestive system and can help your body know when it is full to keep you from overeating.

Protein is an essential component of any healthy diet. It helps your body repair cells and tissue and grow.

Rich in folate and minerals

Eating dry roasted soybeans as a snack adds great levels of folate and minerals to your diet, too.

Folate is a B vitamin perfect that is helpful for pregnant women and nursing mothers. It can also promote proper development of new cells.

As for minerals, roasted soybeans include high levels of calcium - which supports bone health - and potassium - perfect for those watching their heart health. They also are a great source of magnesium, which helps promote a healthy heart, immune system, muscles and nerve function.

Let’s talk about isoflavones

Soybeans and other soy foods contain phytochemicals called isoflavones. These isoflavones are why so many people are big fans of soybeans.

Isoflavones are plant-based compounds that could help you lower your blood pressure and cholesterol. Some studies have shown successful results in lowering blood pressure and cholesterol, specifically in women with high blood pressure, by introducing half a cup of roasted soybeans daily for eight weeks.

These studies have led researchers to conclude that eating more dry roasted soybeans could help protect against cardiovascular disease.

The isoflavones found in soy could also help women overcome adverse symptoms commonly experienced during menopause. That is because isoflavones can act similar to estrogen in the body. This could help reduce hot flashes as well as other menopause symptoms.

How to roast your own soybeans

Here is an incredibly simple recipe that you can follow to make your own roasted soybeans.

The recipe comes from The Soyfoods Council.


  • 1 cup of dried soybeans
  • 1/4 teaspoon salt, less or more if desired


  1. Look over your soybeans and throw away any that are broken. Throw away any other debris, too.
  2. Place the soybeans in a strainer. Rinse.
  3. Place soybeans in a large saucepan or bowl. Cover with about 4 inches of cold water. Soak overnight.
  4. Rinse the beans and drain well.
  5. Preheat your oven to 300 degrees Fahrenheit.
  6. Spray a nonstick baking sheet with a light layer of olive oil.
  7. Place the soybeans on a baking sheet. Be sure to spread them evenly.
  8. Spray again with the olive oil spray.
  9. Place the sheet in the oven and bake for about 1 hour or until the soybeans are crunchy and lightly browned. Stir every 15 minutes.
  10. Remove from the oven.
  11. Sprinkle the soybeans with salt.

Nutritional information

This recipe makes about 1 cup of roasted soybeans. One tablespoon contains 51 calories, 4 grams of protein, 4 grams of carbohydrates, 2 grams of fat, no cholesterol and 33 milligrams of salt (will vary based on how much salt you add).

Go a step further and make banana bread with roasted soybeans

You can do more with roasted soybeans than simply snack on them - though they are great for that. Here is one of our favorite recipes for banana bread with roasted soybeans. You can use your own roasted soybeans or our Tosteds.


  • One 9-inch by 5-inch loaf
  • 2 cups whole wheat pastry flour
  • 1/4 cup soy flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/8 teaspoon nutmeg
  • 1/4 teaspoon sea salt
  • 1/3 cup prune puree
  • 3/4 cup evaporated cane sugar
  • 1 cup mashed ripe bananas (2 medium)
  • 1 tablespoons egg replacer powder
  • 1/4 cup water
  • 3/4 cup enriched vanilla soymilk
  • 1 teaspoon pure vanilla extract
  • 1/2 cup TOSTEDS soynuts (plain)
  • Preheat oven to 350 degrees. Spray a 9-inch by 5-inch loaf pan with olive oil.


In a medium bowl, combine whole wheat flour with soy flour, baking powder, baking soda, cinnamon, nutmeg, and salt. Set aside. In a large bowl, blend prune puree with sugar. Add mashed bananas and blend. In a small bowl, whisk egg replacer powder with water until foamy. Add to banana mixture with vanilla, and soymilk, and mix thoroughly. Fold the dry ingredients into the liquid, mixing just until blended. Pour batter into prepared pan and top with TOSTEDS. Bake for 50 minutes, or until toothpick inserted comes out clean.

Give Laura® Soybeans Tosteds Trails a try

Ready for a salty soybean snack that’s ready for you as soon as it arrives at your front door? Give our Tosteds Trails a try.

Tosteds Trails are a Laura® Soybeans customer favorite. They are a delicious blend of lightly salted Tosteds, bananas, blueberries, cranberries and dark chocolate chips. Plus, they are naturally gluten free.

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