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Soybean Uses

Consider adding soy products to your diet. It may reduce the risk of heart disease by reducing blood cholesterol levels.

Summer Recipes

Fall Recipes

Winter Recipes


   Soybean Recipes - Spring

Despite doing research with soybean, we also like using soybean products in our diet. In 1999, the Food and Drug Administration (FDA) announced that foods containing soy protein may reduce the risk of coronary heart disease. The soy health claim is based on the FDA's determination that 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease by reducing blood cholesterol levels. Foods made with whole soybean may also qualify for the health claim if they contain no fat in addition to that present in the whole soybean. These would include soyfoods such as tofu, soymilk, soy-based burgers, tempeh, and soynuts.

Every few months we will put up new recipes that will fit the season to encourage people looking for great taste and good health to consider adding soy products to their diet.

Appetizers

Spinach Cheese Rolls

1 10-inch sheet pre-made puff pastry
1 10-ounce package frozen chopped spinach
6 ounces soy mozzarella cheese, grated
¼ cup soy parmesan cheese
1 small leek, minced, white only
1 garlic clove, minced
¼ cup soy milk, or as needed 

Thaw the pastry for 30 minutes. Preheat the oven to 400 degrees. Thaw the spinach. Squeeze to remove excess water. Combine the spinach, cheeses, leek, and garlic in a bowl and set aside. Unfold the pastry onto a flat surface and brush with soil milk. Top the entire surface with the spinach mixture and, beginning on a long side, roll up the jelly-roll style. Cut crosswise into 18 slices. Brush with soy milk and place on a parchment-lined cookie sheet. Bake for 15 minutes or until golden brown. Makes 18 rolls.


Bars and Cookies

Granola Bars

1 cup brown sugar
1/3 cup butter
1 egg
1 teaspoon vanilla extract
½ teaspoon salt
1/3 cup peanut butter
1 teaspoon baking powder
1/3 cup flour
1/2 cup soy flour
1/3 cup Rice Krispies
1/3 cup rolled oats

In a bowl, mix butter and sugar to obtain a creamy mixture. Add the egg, vanilla extract, and peanut butter, and mix well. Add the flour, baking powder, soy flour, rolled oats, and Rice Krispies. Mix all ingredients well. Put the mixture on a greased 9x9-inch pan and press flat. Bake in a preheated oven at 350 degrees for 25 minutes. Remove from oven and cut bars with a knife. Makes 24 granola bars.


Desserts

Rice Pudding

2 1/4 cup white rice
3 1/3 cup soy milk
4 tablespoons sugar
2/3 cup raisins
½ teaspoon salt
½ teaspoon vanilla extract
¼ teaspoon cinnamon powder
¼ teaspoon nutmeg powder
½ teaspoon salt

In a pan, add the soy milk and rice. Bring to a boil and continue to boil over low heat for about 20 minutes or until the rice is very soft, while stirring occasionally. Add the sugar and raisins and cook for another 2 minutes longer, while stirring occasionally.  Add vanilla extract and salt. Pour the rice pudding into serving dishes. Sprinkle with nutmeg or cinnamon. Serve the rice pudding immediately (hot) or cool down and serve cold. Makes 6 servings.


Main Dishes

Macaroni & Cheese

2 cups dry macaroni or soy pasta
4 tablespoons margarine
4 tablespoons flour
2 cups plain soymilk
2 cups shredded cheddar cheese (soy or dairy cheese)
1 teaspoon mustard
salt, pepper, paprika to taste

Preheat oven to 350 degrees. Cook macaroni according to package directions, drain. Meanwhile, melt margarine in medium sauce pan; add flour, stirring to combine. Slowly add soymilk and cook, stirring until mixture thickens and begins to boil. Remove from heat and stir in shredded cheese, mustard, and salt and pepper to taste. Add cooked macaroni, mixing well. Turn into lightly greased 2-quart baking dish. Sprinkle with paprika and bake for 30-40 minutes until bubbly around the edge and golden brown on top.

Soy Fettuccine Alfredo

1 pound fettuccine noodles
1 tablespoon olive oil
6 garlic cloves, minced
2 cups low-fat soy milk
6 ounces soy mozzarella cheese, grated
¼ cup soy parmesan cheese
1/3 cup chopped parsley
Salt and white pepper to taste 

Cook the pasta in plenty of boiling water until just al dente, and drain. Heat the oil in a large pot over medium heat and sauté the garlic for a few minutes, without letting it brown. Stir in the soy milk. Add the noodles, stirring to coat them with sauce and to prevent sticking. Add the soy mozzarella and soy parmesan, stirring until the cheese melts and the sauce thickens. Stir in the parsley, salt, and white pepper and serve immediately. Makes 6 servings.


Salads

Greek Salad

4 tablespoons wine vinegar
2 garlic cloves, crushed
1 teaspoon tarragon, dried
1 teaspoon oregano, dried
¼ teaspoon black pepper, ground
½ cup green or black olives
2 tablespoons olive oil
9 ounces firm tofu, cut in small cubes
1 small onion, thinly sliced
1 cup cucumber, peeled and chopped
1 tomato, chopped 

To make dressing, combine first 6 ingredients and blend. Pour dressing over the tofu and refrigerate 1 hour. In a small salad bowl combine the tofu and dressing with the other ingredients. Toss lightly. Serve chilled. Makes 4 servings.


Sandwiches

Soy Sloppy Joes

2 tablespoons vegetable oil
3 14-ounce packages soy sausage
1 medium onion, chopped
1 cup ketchup
2 cups tomato juice
2 tablespoons brown mustard
1 teaspoon salt
¼ teaspoon black pepper
6 whole-grain burger buns, split.

In a large saucepan, heat the oil over medium heat and sauté the sausage and onion, stirring frequently to prevent sticking, until onion is translucent, about 5 minutes. Add the ketchup, tomato juice, mustard, salt, and pepper, and simmer for 20 minutes, stirring frequently. Smother each bun half with ½ cup of the sausage mixture, replace the bun top, and serve. Makes 6 servings. (This mixture can be made ahead and frozen.)


Vegetables

Potatoes au Gratin

4 baking potatoes, peeled but left whole
½ cup soy milk
4 ounces soy jack cheese, finely grated
¼ cup bread crumbs

Place the potatoes in a steamer basket over boiling water and cover. Steam for 15 minutes, until soft. Remove from heat. Preheat the oven to 350 degrees. Transfer the potatoes to a cutting board and gently slice each potato into ¼-inch pieces. Place into a slightly greased 8x8-inch baking pan and cover with the soy milk. Top with the soy jack cheese and bread crumbs. Bake for 20 minutes or until bread crumbs are browned. Makes 6 servings.

 

Last Update: 12/13/06

 

Copyright 2003-. Palle Pedersen, Iowa State University Extension.
Please contact us with questions and comments.