Soybean Milk

Soybean milk is a nutritious alternative to cow's milk that has been enjoyed for centuries in Asia. It's an excellent source of protein, fiber, vitamins, and minerals, and is low in saturated fats. Soybean milk is also naturally lactose-free, making it a great option for those who are lactose intolerant or vegan. While store-bought soy milk is readily available, making fresh soy milk is surprisingly easy and can have many benefits.

How to make fresh soybean milk

To make fresh soybean milk, you'll need dried soybeans, water, and a blender.

• Soak the soybeans overnight in water to soften them, then drain and rinse them thoroughly.
• Blend the soybeans with fresh water until they're finely ground and the mixture is creamy.
• Strain the mixture through cheesecloth or a nut milk bag to remove any solids.
• Place the milk into a saucepan and cook on a gentle simmer for 15-20 minutes.
• Strain again, and allow to cool.
• Add in any sweetener or flavorings - whisk well.
• You have fresh, creamy soybean milk that can be used in smoothies, baked goods, or as a dairy milk alternative.

Benefits of making fresh soybean milk

One of the main benefits of making your own soybean milk is that it's free from additives and preservatives commonly found in store-bought versions. These additives can include thickeners, sweeteners, and synthetic vitamins, which may not be necessary for optimal health. By making your own soybean milk, you have complete control over the ingredients and can customize it to your taste.

Nutrition content of homemade soybean milk

In addition to being additive-free, fresh soybean milk may also have higher nutrient content than store-bought versions. This is because the nutrients in soybeans degrade over time, and the longer the milk sits on the shelf, the more nutrients it loses.

Making fresh soybean milk ensures that you're getting the most nutrients possible from the beans. Soybean milk is an excellent source of protein, calcium, iron, and vitamins.

Soybean nutrition

• Soybeans are a nutrient-dense food that provides a wide range of essential nutrients.
• They're an excellent source of protein, with one cup of cooked soybeans providing approximately 29 grams of protein, making it a great option for vegetarians and vegans looking to increase their protein intake.
• Soybeans are also a rich source of fiber, with one cup of cooked soybeans providing approximately 10 grams of fiber.
• In addition to protein and fiber, soybeans are also a great source of vitamins and minerals. One cup of cooked soybeans provides approximately 36% of the daily recommended intake of iron, which is important for the production of red blood cells and for preventing anemia.
• Soybeans are also a good source of calcium, magnesium, and potassium, which are important minerals for bone health, muscle function, and blood pressure regulation.
• This mighty bean is also one of the few plant-based sources of omega-3 fatty acids, which are important for brain function and reducing inflammation. Soybeans contain the omega-3 fatty acid ALA, which can be converted into EPA and DHA in the body.
• Soybeans contain phytochemicals called isoflavones which have been shown to have health benefits

More plant milk recipes

• Walnut Milk
• Pumpkin Seed Milk
• Black Sesame Seed Milk
• Macadamia Nut Milk

📋 Recipe

Jamie Raftery

Soybean Milk

5 from 1 vote

Fresh homemade soybean milk

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Soaking time 1 day d

Total Time 1 day d 35 minutes mins

Servings: 4 250ml portions

Course: Drinks, Plant milks

Cuisine: Asian, Chinese

Calories: 142

Ingredients Equipment Method Nutrition Notes

Ingredients

 

MetricUS customary

 

1x2x3x?

• ▢ 80 g Soybeans soaked overnight
• ▢ 1000 ml Water - filtered
• ▢ 40 ml Maple syrup or honey to taste
• ▢ 1 tablespoon REAL Vanilla Paste optional
• ▢ 1 teaspoon Cinnamon powder optional

Cook Mode

Equipment

• ▢
  Weighing scales
• ▢
  Large bowl
• ▢
  Blender
• ▢
  Strainer
• ▢
  Nut milk bag
• ▢
  Glass bottle

Method

 

1. Soak the soybeans in water overnight (ideally 12 hours or longer).
2. Drain the soybeans and remove the outer skins. Removing the outer skins is optional, but your milk will have a better texture if you do.
3. Add them to a powerful blender and blend them with 3 cups of water (750 ml) until well blended and almost smooth.
4. Strain the blended mixture using a nut milk bag or a fine mesh strainer.
5. Pour the mixture into a pot or a saucepan and add 1 cup of water (250 ml). Bring to a boil, stir and skim foam.
6. Cook over medium heat, stirring occasionally, for about 20 minutes.
7. Let cool the soy milk. You can add the sweetener and other ingredients such as vanilla, cinnamon. Blend the mixture if necessary.
8. Keep the leftovers in a sealed container in the fridge for about 3-5 days.

Nutrition

Serving: 250mlCalories: 142kcalCarbohydrates: 18gProtein: 9gFat: 4gSodium: 14mgPotassium: 392mgFiber: 2gSugar: 12gVitamin A: 6IUVitamin B1: 0.2mgVitamin B2: 0.3mgVitamin B3: 0.3mgVitamin B5: 0.2mgVitamin B6: 0.1mgVitamin C: 1mgVitamin E: 0.2mgVitamin K: 10µgCalcium: 83mgCopper: 0.4mgFolate: 75µgIron: 3mgManganese: 1mgMagnesium: 62mgPhosphorus: 141mgSelenium: 4µgZinc: 1mg

Notes

• Use yellow soybeans, it's the best kind of soybeans to make soy milk.
• Add more or less water depending on how thick you like your milk.
• Add any sweetener you want or don't add any at all. Add it gently until the milk tastes good.
• You can add a pinch of salt to lift it. 
• Feel free to add other ingredients like cacao or matcha. 

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