The soybean’s versatility expresses itself in a wide range of foods and recipes
Sweet potato and tofu soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Yield: 6 servings
Adapted from a recipe created by James Trent, chef of Robbies Bar and Grill in Decatur, Ill., where soy specials are offered on the weekends. We added curry powder to the original recipe to enhance the exotic blend of flavors in this soup.
2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 large sweet potato, peeled, diced
1/2 cup white wine
2 cans (14 1/2 ounces each) chicken broth
7 ounces firm tofu, diced
2 tablespoons each, minced: fresh chives, fresh basil
1/2 teaspoon ground cinnamon
1/4 teaspoon curry powder
1/2 teaspoon salt
Pinch nutmeg
Freshly ground pepper
1 cup soy milk
Sour cream
1. Heat oil in medium saucepan; add onion and garlic. Cook over low heat until wilted, 3 minutes. Turn heat to high; add sweet potato and wine. Heat to a simmer; cook 5 minutes. Add broth; heat to a boil.
2. Combine sweet potato mixture, tofu, chives, basil, cinnamon, curry powder, salt, nutmeg and pepper to taste in container of a food processor; puree until smooth. Return soup to sauce-pan; add soy milk. Heat to simmer; serve with sour cream.
Nutrition information per serving:
185 calories, 43% calories from fat, 9 g fat, 1.4 g saturated fat, 0 mg cholesterol, 645 mg sodium, 10 g protein, 17 g carbohydrate, 3.4 g fiber
Edamame corn salad
Preparation time: 15 minutes
Cooking time: 2 minutes
Chilling time: 1 hour
Yields: 6 hour
If you don’t find fresh green soybeans, a.k.a. edamame, in the produce section, look for frozen soybeans in the freezer section. Other cooked beans can be used in place of soybeans, if you wish. Developed by the Tribune test kitchen.
2 tablespoons each: balsamic and cider vinegar
1 tablespoon brown sugar
1 clove garlic, minced
1/2 teaspoon each: ground cumin, onion powder
1 1/2 cups cooked edamame, shelled
1 1/2 cups cooked fresh corn
1 red bell pepper, chopped
1/3 cup chopped cilantro
1. Combine vinegars, sugar, garlic, cumin and onion powder; heat until sugar dissolves. Remove from heat; set aside.
2. Mix together edamame, corn and red pepper in a medium bowl; stir vinegar mixture into vegetables. Cover; refrigerate at least 1 hour; stir in cilantro just before serving.
Nutrition information per serving:
145 calories, 27% calories from fat, 4.9 g fat, 0.6 g saturated fat, 0 mg cholesterol, 20 mg sodium, 10 g protein, 19 g carbohydrate, 4.3 g fiber
Soy nut-crusted chicken sandwiches
Preparation time: 15 minutes
Cooking time: 35 minutes
Yield: 4 servings
Adapted from a recipe created by James Trent.
1 cup flour
1/2 teaspoon garlic powder
1/4 teaspoon ground red pepper
1 teaspoon salt
Freshly ground pepper
4 boneless, skinless chicken breast halves, pounded to 1/4-inch thick
3 eggs, beaten
3 cups soy nuts, crushed
1/2 cup mayonnaise
1 1/2tablespoons dried dill weed
4 kaiser rolls
4 each: fresh tomato slices, lettuce leaves
1. Heat oven to 425 degrees. Combine flour, garlic powder, red pepper, salt and pepper; spread on a plate. Coat each chicken breast in the seasoned flour; shake off excess. Dip each breast in egg; press into soy nuts to coat well.
2. Place chicken on a baking sheet; bake 20 minutes, or until cooked through. While chicken is cooking, combine mayonnaise, dill weed and salt and pepper to taste in small bowl. Spread mayonnaise mixture on cut side of kaiser rolls; place a breast half on bottom of each roll. Top with tomato slice and lettuce inside each roll.
Nutrition information per serving:
640 calories, 45% calories from fat, 32 g fat, 5 g saturated fat, 125 mg cholesterol, 955 mg sodium, 33 g protein, 53 g carbohydrate, 7 g fiber
Tofu and soy energy drink
Preparation time: 5 minutes
Cooking time: 55 minutes
Yield: 2 servings
Tasters in the test kitchen described this fruity blend as “refreshing” and “tasty.” Adapted from a recipe created by James Trent.
1 1/2 cups soy milk
3 1/2 ounces softtofu
1/4 cup orange juice
1/2 banana
1/4 cup fresh raspberries
Place all ingredients into a blender; puree until smooth. Add additional soy milk if drink seems too thick. Serve in a large glass.
Nutrition information per serving: 160 calories, 36% calories from fat, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 25 mg sodium, 11 g protein, 16 g carbohydrate, 5 g fiber
Cherry almond muffins
Preparation time:20 minutes
Cooking time: 25 minutes
Yield: 12 servings
If you’re not accustomed to baking with soy flour, you’ll notice an unfamiliar aroma when these muffins are baking. Developed in the Tribune test kitchen.
1 cup sugar
1 stick (1/2 cup) butter
3 eggs
1 1/4cups all-purpose flour
1/2 cup soy flour
1 teaspoon each: baking powder, baking soda
1/4 teaspoon salt
1 tablespoon plus 1 teaspoon almond extract
3/4 cup vanilla flavored soymilk
1 cup dried cherries or cranberries
Streusel topping:
1 stick (1/2 cup) butter
1/2 cup each: dark brown sugar, flour
1 teaspoon cinnamon
1. Heat oven to 375 degrees. Beat sugar and butter in a mixer bowl until light and fluffy; beat in eggs.
2. Whisk together flours, baking powder, baking soda and salt in medium bowl; add to creamed mixture alternately with almond extract and soymilk. Stir until combined. Fold in dried cherries; set aside.
3. Mix together butter, flour and cinnamon in a small bowl. Drop a spoonful of batter into a lined muffin tin cup; drizzle streusel over batter. Repeat layering, filling muffin cup two-thirds full, ending with streusel layer. Bake until muffins are golden brown and spring back when lightly touched, 20-25 minutes.
Nutrition information per muffin:
380 calories, 41% calories from fat, 17 g fat, 10 g saturated fat, 80 mg cholesterol, 370 mg sodium, 5 g protein, 50 g carbohydrate, 1.5 g fiber
