Cajun Stew


  • 2 Tbs soybean oil
  • 2 cups chopped onions (about 2 large)
  • 1 cup chopped green bell pepper (about 1 large)
  • 3 Tbs soy flour
  • 2 (14.5 oz.) cans chicken or beef broth
  • 1 1/2 cup chopped tomato
  • 1 (8 oz.) package soy sausage-style links
  • 8 oz. firm frozen tofu, thawed
  • 1 tsp crushed red pepper
  • 1 tsp ground cayenne pepper
  • 1 tsp ground cumin
  • 1 tsp black pepper
  • 1 tsp chili powder
  • 1 Tbs minced garlic
  • 8 cups cooked rice


With medium-high heat, heat oil in large soup pot or Dutch oven. While oil is heating, squeeze thawed tofu of all water. It will be dry and crumbly. Tear into shredded-like pieces or chunks. Set aside. Add onions to oil and cook until slightly soft, about 2 to 3 minutes. Add soy flour and stir constantly as flour starts to brown, about 2 minutes. Add cans of broth. Raise heat to high and stir to loosen any brown bits from flour. Add green pepper. Cover pot and bring to a boil, about 3 minutes. Slice the soy links into 1/2-inch thick circles and add to soup pot along with tofu pieces, tomatoes and all spices. Cover and boil until the green pepper is tender, about 3 to 4 minutes. Serve stew immediately over cooked rice.

Yield: 8 servings. Serving size: 1 cup cajun stew over 1 cup rice. Per serving: 356 calories, 7 g fat (1 g sat fat), 15 g protein (8.5 g soy protein), 56 g carbohydrate, 600 mg sodium, 0 mg cholesterol,  3 g dietary fiber.

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