April 07, 2001Greetings,
April is National Soy Month. The noble soybean is one of the most versatile plants that grows on the planet, it can be used to make products from manufactured goods to inks and dyes to a vast array of food products. As a food source, it is rich in B vitamins, calcium, omega-3 fatty acids, and contains all eight essential amino acids, making it a superior source of protein compared to its meat and dairy counterparts. It also has antioxidant properties that protect our bodies from the damaging effects of free radicals and various illnesses such as heart disease, kidney disease, high blood pressure, osteoporosis, obesity, various forms of cancer, and on and on. The medical community has come out in strong support of soy as a part of a balanced diet for optimum health.
As more and more of the public becomes aware of the health benefits of soy, the larger the demand for healthy alternatives is, and thus resulting in more soy based products entering the market. Soy based products grace the shelves of most health food and grocery stores in many forms such as soy flour, soy milk, soy sauce, soy nut butter, protein powders, TVP, tofu, tempeh, miso, non-dairy cheeses and other alternatives, frozen entrees,and non-dairy frozen desserts. In this installment of recipes, I tried to include as many different soy products as possible to show how easy it is to add more soy to your diet. Also check out the recipe archives for past recipes featuring the awesome soybean and it's many wonderful products. As always, be good to one another, and remember... eat your veggies! :-)
6 oz. multigrain tempeh
Using your fingers, crumble the tempeh into a small bowl. In a non-stick skillet, saute the tempeh, mushrooms, and shallots in the olive oil for 5 minutes. Add the garlic and rosemary, and saute the mixture an additional 2-3 minutes or until the tempeh begins to brown around the edges. Add the remaining ingredients, reduce the heat to low, and simmer for 5 minutes or until all of the liquid has been absorbed. Remove the pan from the heat and set aside to cool for 10 minutes. Transfer the mixture to a food processor and blend for 2 minutes or until smooth. Transfer the pate to small dish or crock, cover, and chill for 1-2 hours to allow the flavors to blend. Store covered in the refrigerator for 2-3 days. Serve the pate on a platter with slices of bread or crackers.
16 large button mushrooms (or other mushrooms of choice), washed well
Lightly oil (or spray with vegetable oil) a large baking dish and set aside. Remove the stems from the mushrooms, roughly dice the stems, and set aside. In a non-stick skillet, place 1 T. olive oil and the mushroom caps, and saute for 2 minutes per side. Remove the mushroom caps from the skillet, transfer to a large plate, and set aside. Using your fingers, crumble the thawed tofu into a small bowl and set aside. In the same non-stick skillet, saute the reserved mushroom stems, onion, celery, and green onion in the remaining olive oil, for 5 minutes to soften. Add the crumbled tofu, garlic, and thyme, and saute an additional 2-3 minutes or until the vegetables are tender. Remove the skillet from the heat, add the remaining ingredients, stir well to combine, and season to taste with salt and freshly ground black pepper. Fill the mushroom caps with warm filling, slightly mounding the tops, and place them in the prepared baking dish. Bake at 350 degrees for 10-15 minutes or until the mushroom caps are heated through and slightly browned on top. Transfer to a decorative platter for service and serve immediately.
Yield: 16 stuffed mushrooms or 6-8 servings
2 cups onions, diced
In a large pot, saute the onions in olive oil until soft, about 3-5 minutes. Add garlic and saute an additional 1 minute. Add stock, crushed tomatoes, and bay leaves. Bring to a boil and allow to boil for 15 minutes. Add the black soybeans and both types of peppers and continue to cook soup at high heat, for an additional 7 minutes. Add remaining ingredients, reduce heat to medium and cook until macaroni is al dente, about 7 more minutes. Season to taste with salt and pepper.
Yield: 3 Quarts
1 lb. firm tofu
Wrap the block of tofu in a clean, lint-free towel, place it in a colander, and place the colander in the sink. Place a plate over the towel-covered tofu, then a heavy can or other weight on top, and leave to press for 30 minutes. Remove the tofu from the towel and cut into 1/2-inch thick slices. Lightly oil (or spray with oil) a 9 x 13-inch baking pan, place the tofu slices in a single layer in the baking pan, and set aside.
In a small bowl or measuring cup, whisk together the remaining ingredients, and pour the mixture over the tofu slices. Bake at 350 degrees for 15 minutes. Remove the baking pan from the oven, carefully flip over the tofu slices, and bake an additional 10-15 minutes or until all of the liquid has been absorbed. Use as slices or dice for use in salads, sandwiches, vegetable or grain side dishes, or add to stir frys. Stores in an airtight container in the refrigerator for 5-7 days.
Yield: 1 lb. or 8-9 slices
2/3 cup water or vegetable stock
In a food processor, place the water, peanut butter, and miso, and blend for 30 seconds. Add the remaining ingredients and blend for 1 minute to form a smooth dressing. Use as a dressing for salads, vegetables, grains or pasta, or as a sauce or accompaniment to sandwiches or wraps. Transfer to an airtight container and store in the refrigerator for 5-7 days.
Yield: 1 1/2 cups
6 cups assorted greens, washed and torn into bite-sized pieces
In a large bowl, place the assorted greens, savoy cabbage, red cabbage, carrots, mung sprouts, cucumbers, and green onions, and toss well to combine. Drizzle 1/2 cups Peanutty Miso Salad Dressing over the vegetable mixture and toss gently to coat them with the dressing. Add the edamame, seasoned tofu, and parsley, and toss gently again. Drizzle additional Peanutty Miso Salad Dressing over individual servings.
Soybean Patties:1 cup dry soybeans, sorted, and rinsed
Brown Bean Gravy:1 - 15 oz. can soybeans, drained, and rinsed
Place the dry soybeans in a bowl, cover with water, and place in the refrigerator to soak overnight. Place the pecans on a cookie sheet and bake at 350 degrees for 5 minutes or until lightly toasted and fragrant. Remove the pecans from the oven and set aside to cool. Transfer the cooled pecans to a food processor and pulse a few times to finely chop them. Transfer the finely chopped pecans to a small bowl and set aside. Wipe out the food processor for use again.
Drain the soaked soybeans, place them in the food processor with the vegetable stock, and blend for 1-2 minutes or until smooth. In a large bowl, whisk together the egg replacer and water, for 1 minute or until very frothy. Add the soybean puree, chopped pecans, and the remaining soybean patties ingredients, and stir well to combine. Set the soybean patties mixture aside for 10 minutes to allow the flavors to blend and the oats to rehydrate.
Lightly oil (or spray) a large baking dish with a little safflower oil and set aside. Lightly oil (or spray) a non-stick skillet with a little safflower oil and place over medium heat. Using a 1/3 cups measuring cup, portion the soybean mixture into patties and slightly flatten them. Cook the patties for 3-5 minutes per side or until lightly browned. Transfer the cooked patties to the prepared baking dish and set aside.
To make the gravy, in a blender or food processor, place all of the gravy ingredients, and blend until smooth and creamy. Transfer the bean gravy mixture to a small saucepan. Place the saucepan over low heat and simmer the gravy, while stirring often, until heated through. Taste and adjust seasonings, as needed. Spoon a little of the gravy over the soybean patties and then bake the patties at 350 degrees for 20-25 minutes or until heated through. Serve the soybean patties topped with additional gravy. Serve as a side dish, main dish, or as a sandwich filling.
Yield: 6 servings
4 cups water
In a large saucepan, place the water, and bring to a boil. Add the basmati rice, cover, reduce the heat to low, and simmer for 15 minutes or until all of the water is absorbed. Remove the saucepan from the heat, leave covered, and set aside for 5 minutes to allow the rice to steam. Meanwhile, in a large non-stick skillet or wok, stir-fry the onion, carrot, celery, and red pepper in 1 T. safflower oil, for 2 minutes over medium-high heat. Add the broccoli and stir-fry an additional 2 minutes. Transfer the vegetables from the skillet to a large bowl and set aside.
In the same non-stick skillet, stir-fry the tempeh in the remaining safflower oil for 5 minutes. Add the garlic and ginger and stir-fry an additional 2 minutes. Add the soy sauce, curry powder, and chili powder, and stir-fry an additional 1-2 minutes or until fragrant. Add the reserved vegetables and Peanutty Miso Salad Dressing and simmer for 5 minutes or until the vegetables are crisp-tender. Fluff the basmati rice with a fork. Serve the stir-fry mixture over the basmati rice and sprinkle with some of the chopped peanuts.
1 - 12.3 oz. pkg. Mori-Nu silken style tofu, firm or extra firm
In a food processor or blender, place all of the ingredients, except the soy parmesan cheese, and blend for 2 minutes to form a smooth puree. Transfer the mixture to a small saucepan and cook over low heat while stirring constantly until warmed through. Remove the saucepan from the heat and stir in the soy parmesan cheese. Taste and adjust the seasonings, as needed. Use as a sauce for pasta, vegetables, or grains.
Yield: 4 Cups
1 lb. fettuccine (plain, spinach flavored, or mixed for extra color)
Cook the fettuccine in a large pot of boiling water, for 8-10 minutes or until al dente. Drain well, return the cooked fettuccine to the pot, and set aside. Meanwhile, in a large non-stick skillet, saute the shallots in olive oil, for 5 minutes or until soft. Add the peas and garlic and saute an additional 2 minutes. Add the pea mixture and Non-Dairy Alfredo Sauce to the cooked fettuccine and toss well to combine. Season to taste with salt and freshly ground black pepper. Transfer the pasta to a large bowl or platter for service.
4 cups water
In a large saucepan, place the water, and bring to a boil. Add the rice, cover, reduce the heat to low, and simmer for 45 minutes. Remove the saucepan from the heat, leave covered, and set aside for 5 minutes to allow the rice to steam. Meanwhile, in a large non-stick skillet, saute the onion in the olive oil for 3 minutes to soften. Add the mushrooms, red pepper, and garlic, and saute an additional 3-5 minutes or until the vegetables are tender. Add the Non-Dairy Alfredo Sauce, soybeans, and peas. Reduce the heat to low, and simmer for 5 minutes. Add the remaining ingredients and stir well to combine. Fluff the brown rice with a fork. Top individual servings of rice with a generous amount of the Soybean a la Florentine sauce mixture. The sauce can also be used to top other grains, pasta, mashed potatoes, biscuits, or toasts.
2 1/4 cups unbleached flour
In a large bowl, sift together both types of flour, sugar, baking powder, cream of tartar, and salt. Using a pastry blender or a fork, cut the margarine into the dry ingredients until the mixture resembles coarse crumbs. Drizzle the soy milk over the mixture and stir lightly to form a dough. Transfer the dough to a lightly floured work surface. Using your hands, gather the dough into a ball and knead gently a few times. Roll out or pat the dough with your hands to a 3/4-inch thickness. Using a round 2 1/2-inch cookie cutter or knife, cut the dough into 12 biscuits. Transfer the cut biscuits to a non-stick cookie sheet and space them 1-inch apart. Bake the biscuits at 425 degrees for 10-12 minutes or until lightly browned.
Yield: 1 Dozen
Filling:10 oz. barley malt-sweetened chocolate chips or other vegan chocolate chips
Crust:1 1/2 cups graham cracker crumbs (approximately one sleeve crushed)
Begin by pressing the tofu. In a large colander, place a natural unbleached coffee filter, place the two blocks of tofu in the coffee filter, cover the tofu blocks with another coffee filter, place a plate on the top of the coffee filter, and then a heavy can or weight on top of the plate. Place the colander over a bowl, then place the entire set-up in the refrigerator, and leave to drain for several hours or overnight. Melt the chocolate chips in the microwave or over a double boiler. In a food processor or blender, combine the pressed tofu, melted chocolate chips, and remaining filling ingredients, and puree until smooth.
In a small bowl, combine graham cracker crumbs, cocoa, and sugar, stirring until well mixed. Drizzle in safflower oil, and using your fingers, mix until thoroughly combined. Firmly press into the bottom of a greased 9-inch springform pan and set aside. Pour filling over top of crust and bake at 325 degrees for 45 minutes. Allow to cool, and chill, preferably overnight, or for several hours. Garnish with fresh fruit or sliced almonds, if desired.
*Variation for a plain tofu cheesecake - substitute a filling made with the same amount of pressed tofu, 1 cup unbleached cane sugar, 1/4 cups lemon juice, 1/4 cups safflower oil, 2 t. vanilla, and a pinch of salt. Bake as directed above.
Yield: One 9-inch cheesecake, or 12 pieces
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