Soybeans

Soybeans are considered to be a source of complete protein; it contains significant amounts of all the essential amino acids needed by the human body. Soy beans are a good source of protein for people who want to reduce their consumption of meat. The US Food and Drug Administration (FDA) has announced that foods containing soy protein may reduce the risk of coronary heart disease. This is based on their 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. There are some recipes in this blog using tofu.

Crispy Fried Tofu

Ingredients

1 cup flour

1/4 cup nutritional yeast

1/2 tsp salt · dash pepper

1/2 tsp garlic powder

1/2 tsp dried basil (optional)

1 cup soy sauce

1 pound firm or extra firm tofu, pressed

oil for frying

Directions

Slice the tofu into 1 1/2 inch thick strips or 1-inch cubes.

In a medium bowl, combine flour, nutritional yeast, salt, pepper, garlic and basil.

Place the soy sauce in a separate small bowl. Dip the tofu in the soy sauce, and then in the flour mixture. Fry in oil until golden brown.

Source: Crispy Fried tofu

Grilled Tofu with Chimichurri Sauce

Ingredients

2 cups lightly packed chopped parsley

4 garlic cloves, halved

1 tsp salt

1/2 tsp freshly ground pepper

1/2 tsp chili pepper flakes

2 tbsp shallot or onion, minced

1/4 cup of vegetable or olive oil

3 tbsp sherry wine vinegar or red wine vinegar

3 tbsp lemon juice

1 tsp granulated garlic

1/2 tsp smoked paprika or Hungarian paprika

1/2 tsp ground cumin

1 pound extra-firm tofu

Olive oil

Directions

To prepare the chimichurri sauce, place the parsley, garlic cloves, salt, pepper, chili, shallot or onion, 1/4 cup olive oil, sherry vinegar and lemon juice ingredients in a blender or food processor and pulse until well chopped, but not pureed. Set aside.

To prepare the rub, combine the garlic, paprika and cumin; mix well. Set aside.

Cut the tofu in half lengthwise to make two "steaks" abut 3/4-inch thick. Brush lightly with olive oil. Press the rub into both sides of the tofu steaks.

Place tofu in a grill pan coated with oil or directly on the cooking grate over direct heat. Cook for 3-4 minutes. Turn the tofu steak with a pair of tongs and a flat spatula if necessary. Sear the second side and continue grilling until done, about 3-5 minutes.

Cut each tofu steak in half to form 2 triangles. Serve topped with chimichurri sauce.

Makes four servings of grilled tofu.

Source: Grilled Tofu with Chimichurri Sauce

Tofu Scramble

Ingredients

1/2 yellow onion, diced

1/2 green bell pepper, diced

1 block tofu, drained and pressed

2 tbsp oil or margarine

1 tsp garlic powder

1 tsp onion powder

1/2 tsp dried parsley

1 tbsp soy sauce

2 tbsp nutritional yeast

1/2 tsp turmeric (optional)

Directions

Slice the tofu into approximately one inch cubes. Then, using either your hands or a fork, crumble it slightly.

Sautee onion, pepper and crumbled tofu in oil for 3-5 minutes, stirring often. Add remaining ingredients, reduce heat to medium and allow to cook 5-7 more minutes, stirring frequently and adding more oil if needed.

Wrap in a warmed flour tortilla with a bit of salsa for a breakfast burrito or top with soy or dairy cheese. Serves two.

Source: Tofu Scramble

Vegetarian Tofu Chili Recipe

Ingredients

3 tbsp vegetable oil

1 14 oz package of firm or extra firm tofu, crumbled

1 onion, diced

1 green bell pepper, diced

3 cloves garlic, minced

1 cup mushrooms, sliced

3 tbsp chili powdersalt and pepper to taste

1/4 tsp cayenne pepper

1/2 tsp cumin

1 14 oz can tomato sauce

1 28 oz can whole or diced tomatoes, with liquid

1 28 oz can kidney beans, drained3

tbsp sugar

Directions

In a large pot, sautee the tofu in the vegetable oil over medium high heat for about 3 minutes. Add the onions, green pepper, garlic, mushroms, chili powder, salt and pepper, cayenne and cumin. Cook until veggies are just barely tender, about 5 minutes.

Add the tomato sauce, whole or diced tomatoes, beans and sugar. Bring to a slow simmer. Cover and allow to cook for at least 45 minutes.

Enjoy!

Makes 8 servings of homemade chili.

Source: Vegetarian Tofu Chili Recipe

Tofu with Steak Sauce and Onions

Ingredients

1 package firm or extra firm tofu, well pressed

2 tbsp olive oil

1 onion, sliced

2 tbsp balsamic vinegar

1 tbsp steak sauce

1/3 cup water

1 tbsp flour

Directions

Slice tofu into 5 or 6 strips about 1/2 inch thick.

Sautee onions in olive oil until they turn brown and begin to carmelize, then add tofu and allow to cook until lightly golden brown.

Add balsamic vinegar and steak sauce and stir to combine.

Next add the water and flour and whisk to combine.

Allow to cook until the sauce thickens.

Serve over rice if desired.

Source: Tofu with Steak Sauce and Onions