Glossary - Ingredients

Soramame / Fava Beans

Beans harvested in early summer and often prepared by boiling in salt water

What is a soramame?

Soramame / fava beans (そら豆 in Japanese) are only readily harvested during early summer in the northern hemisphere, with about 2 to 4 beans per each large pod. These beans are usually cooked by first removing them from the pods and then boiling in salt water, but are also served after grilling whole in pods. The thin skin around each bean is recommended for removal before eating regardless of cooking method. Soramame have a light, mild sweetness and buttery texture that becomes smooth and creamy when cooked.

Nutrition Facts

Soramame are rich in protein, carbohydrates, and dietary fiber, making them a good source of vegetable protein. These beans also contain potassium, iron, and zinc, which help regulate gut health and blood pressure, contributing to preventing onset of anemia. Soramame are rich in vitamins B1 and B2, which are involved in energy metabolism; folic acid, which helps with cell production and red blood cell production; and vitamin C, which supports immune function.
Soramame lipids also contain lecithin, which is said to suppress cholesterol levels in blood and help prevent arteriosclerosis. As soramame are rich in protein and B vitamins, adding these beans to a diet high in carbohydrates helps to balance nutrition and aids in energy metabolism.

Storage to prevent food loss

Usually kept in the pods when storing. It's often said that these beans lose their freshness after three (3) days, so consume as quickly as possible after purchase or freeze the beans in their pods. Frozen soramame are best enjoyed grilled whole in pods.

Trivia

Dark spots on soramame are portions that have been oxidized, and will become increasingly darker over time.

Cooking Basics

Broad beans - removing from pod

Split the pod open at the seam and remove the beans inside.

Broad beans - peeling off the thin skin

Start peeling the thin skin from the blackish-colored line on these beans to make the process easier.

Broad beans - making a slit

If removal of the thin skin is not required, such as when lightly boiling in salt water to prepare, cut a slit into the middle line. Doing so will allow for faster cooking and also make the thin skin easier to peel away prior to eating.