Soybean Recipes - Summer

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

Strawberry-Blueberry Fruit Dip

1 cup fresh or frozen sliced strawberries
½ cup fresh or frozen blueberries
6 ounces firm silken tofu

Thoroughly blend ingredients in a food processor. Serve with chilled fresh fruits.

Cookies and Bars

Easy Marbled Brownies

1 16-ounce package brownie mix
1 egg
3 ounces firm silken tofu
1/3 cup sugar
1 teaspoon vanilla

Prepare brownie mix according to package directions. In a food processor, combine, egg, tofu, sugar, and vanilla. Lightly coat a 9x13 inch baking pan with non-stick vegetable spray. Spread brownie mix into baking pan. Place spoonfuls of batter randomly over brownie mix. With a knife, swirl mixture into brownie mix. Bake according to package directions.

Desserts

Fresh Fruit Topped With Tofu Strawberry Peach Whip

1 medium bowl of fresh fruit salad
4 large strawberries, stems removed
2 medium ripe peaches, peeled and pitted
1 1/2 pounds firm tofu
1 1/2 cups powdered sugar

Prepare the fruit salad and set aside in the refrigerator. In a food processor, puree the strawberries and peaches until they reach a thick, liquid consistency. Add the tofu, blend until fully combined. Add the powdered sugar, blend until smooth. Pour the mixture into an airtight container and chill for 2 hours, or overnight. Serve in individual dessert dishes, and garnish with whole strawberries. This will keep in the refrigerator for one week.

Main Dishes

Mexican Casserole

1 pound ground sirloin
1 cup onion, chopped
1/2 cup green pepper, chopped
1 1.25-ounce package taco seasoning mix
1 12-ounce package tofu
3/4 cup chunky salsa (medium heat)
1/2 cup corn
1 7.5-ounce package corn muffin mix
1/4 cup cheddar cheese, shredded (optional)

Preheat oven to 350 degrees. In skillet, cook ground sirloin, onion & green pepper over medium-high heat until beef is browned; drain. Return to skillet and hold on warm. In food processor, process tofu and seasoning mix until smooth. Stir tofu mixture, salsa and corn into ground beef mixture. Spoon into 8x8 inch glass baking dish. Prepare muffin mix according to package directions. Stir in cheese if desired. Spread over meat mixture. Bake, uncovered, for 30 minutes or until crust is golden brown.

Tofu Lasagne

1 6-ounce package uncooked lasagna noodles
1 12-ounce package firm tofu, crumbled
2 eggs
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground nutmeg
2 tablespoons milk
1 cup spaghetti sauce
1 tablespoon dried parsley
2 cups shredded mozzarella cheese, divided
1/2 cup grated Parmesan cheese

Preheat oven to 350 degrees. Bring a large pot of lightly salted water to a boil. Add lasagna and cook for 8 to 10 minutes or until al dente; drain. In a medium bowl combine tofu, eggs, salt, pepper, nutmeg, milk, spaghetti sauce, parsley, and 1 cup of mozzarella cheese. Spread a layer in the bottom of a 9x13 inch baking dish. Layer lasagna noodles with the sauce mixture, ending with sauce. Sprinkle with remaining mozzarella and Parmesan cheese. Bake in a preheated oven for 25 to 35 minutes.

Salads

Cucumber and Tomato Salad

1 tomato, chopped
1 cucumber, seeded and chopped
1/4 cup thinly sliced red onion
1/4 cup canned kidney beans, drained
1/4 cup diced firm tofu
2 tablespoons chopped fresh basil
1/4 cup balsamic vinaigrette salad dressing
salt and pepper to taste

In a large bowl, combine the tomato, cucumber, red onion, kidney beans, tofu, and basil. Just before serving, toss with balsamic vinaigrette salad dressing, and season with salt and pepper.

Sandwiches

Ranch Wrap

½ cup soft silken tofu
½ cup low-fat ranch dressing
½ cup chopped onion
1 garlic clove, minced
¾ cup finely shredded cheese
¾ cup sprouts
6 thin slices cooked turkey
1 avocado, peeled and sliced
2 tomatoes, thinly slice wedges
6 flour tortillas

Blend tofu and ranch dressing until smooth. Add onion and garlic. Spread mixture onto tortilla; sprinkle with cheese and sprouts. Place turkey, avocado, and tomato on tortilla.  Fold and cut in half. Makes 6 wraps.

Vegetables

Golden Baked Beans

1 cup canned navy beans
2 cups cooked soybeans
1 cup canned kidney beans
½ cup chopped onion
½  cup light molasses
1 teaspoon dry mustard
½  cup brown sugar
8 slices bacon
½  teaspoon chopped garlic
2 tablespoon vinegar
½ teaspoon salt

One day ahead, cover dry soybeans with water and soak overnight, drain and rinse. Cook soaked soybeans 2-3 hours covered in water, over medium heat. Drain water, but save 1/2 cup of the cooking liquid. Combine all ingredients, including reserved liquid. Bake uncovered at 325 degrees for one hour, stirring occasionally.

Soybean quick soak method: Place soybeans in a large pot. Add 6 to 8 cups of water for a pound of dry beans. Heat water to boiling and cook for 20 minutes. Turn off heat, cover pot, and let stand for 2 hours. Drain and rinse beans.