Soybeans

Soybeans are the nutritional heavyweight of the legume world — the only common bean that's a complete protein, carrying all nine essential amino acids, plus a generous amount of oil, which is why they're pressed for cooking oil and processed into more foods than perhaps any other crop. Mature dried soybeans are firm, beige, and dense, with a beany, slightly nutty flavor; they're the raw material behind an enormous family of foods (tofu, tempeh, miso, soy sauce, soy milk, edamame), though as a whole dried bean for eating they're less common in Western kitchens than their derivatives. They need a long soak and simmer, and should always be fully cooked, since raw soybeans contain enzyme inhibitors. Beyond the kitchen they're a backbone of global agriculture, but on the plate they're prized for protein-rich, plant-based eating.