Cajun Stew

Ingredients

  • 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 … Read More »

Easy Tacos

Ingredients

  • 1 (12-14 oz.) bag frozen or refrigerated precooked soy crumbles
  • 1 (1.25 oz.) envelope taco seasoning mix
  • 3/4 cup water
  • flour tortillas or taco shells

Directions

Brown soy crumbles. Drain. Stir in taco seasoning and water and mix well. Continue heating until thoroughly hot. Serve 1/4 cup meat in tortilla or taco shell.

Yield: 12 servings. Serving size: 1/4 cup taco … Read More »

Chinese No-Meat Balls

Ingredients

  • 1 pkg (14 ounce) beef-flavored soy crumbles
  • 2 tsp minced fresh ginger
  • 1 clove garlic, minced
  • 1 Tbs cornstarch
  • 1 tsp sugar
  • 2 tsp rice vinegar
  • 2 green onions, thinly sliced
  • 1 Tbs lower-sodium soy sauce
  • 1 cup vegetable broth
  • 1-1/2 tsp dark sesame oil
  • 2 tsp minced fresh ginger
  • 1 clove garlic, minced

Directions

Mix together the soy crumbles, 2 tsp fresh ginger and 1 clove garlic. … Read More »

Quick-Mex Bean Dip

Ingredients

  • 1 can (15 oz.) black or yellow soybeans, drained
  • 1 Tbs taco seasoning mix
  • 2 Tbs salsa

Directions

  • Add all ingredients to blender and mix until smooth. Serve with taco chips cold or warm.

Yield: 10 servings. Per serving: 45 calories, 2 g fat (.3 g sat fat), 0 mg cholesterol, 144 mg sodium, 3.8 g … Read More »

Mexican Black Bean and Corn Salad

Ingredients

  • 2 cans (15 oz.) black soybeans, drained and rinsed
  • 2 cups frozen corn kernels, thawed
  • 1 red pepper, chopped
  • 1/2 cup chopped red onion
  • 1 cup chopped green onions
  • 1 jalapeno pepper, minced
  • 2 tomatoes, chopped
  • Juice from 1 lime (about 1 ­ 2 tablespoons)
  • 1/2 cup chopped cilantro
  • 1 tsp minced garlic
  • 1 tsp salt
  • 1 Tbs olive oil

Directions

Marinated Green Soybean Pasta Salad

Ingredients

  • 1 bag (16 oz.) Freshlike Baby Broccoli Blend (contains sweet green soybeans)
  • 2 cups frozen green soybeans (not in pod)
  • 2/3 cup chopped green onion
  • 2/3 cup chopped red onion
  • 2 large tomatoes, chopped or 2 cups cherry tomatoes
  • 4 cups cooked soy rotini or penne pasta (8 to 10 oz. dry pasta)
  • 1 1/4 cups reduced-fat or fat-free Italian dressing*

Directions

  • Read More »

Three Bean Chili

Ingredients

  • 1 1/2 cups chopped onion
  • 2 tsp vegetable oil
  • 1 can (15 oz.) white soybeans
  • 1 can (15 oz.) black soybeans
  • 1 can (15 oz.) red beans
  • 2 cans (14.5 oz.) diced tomatoes
  • 1 can (15 oz.) tomato sauce
  • 2 Tbs brown sugar
  • 1/2 tsp salt
  • 1 tsp black pepper
  • 2 tsp ground cumin
  • 2 Tbs minced garlic
  • 1 Tbs chili powder

Directions

Jerk Beans and Rice

Ingredients

  • 1 Tbs soybean/vegetable oil
  • 1 1/2 cups chopped onion
  • 2 cups soy burger-style crumbles
  • 1 Tbs jerk seasoning
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 3 cups instant minute rice
  • 1 1/2 cups water
  • 1 can (14 oz.) lite coconut milk
  • 1 can (15 oz.) black or white soybeans, drained

Directions

  • Heat oil in a wok or skillet.
  • Add onion and soy crumbles; stir until onion is … Read More »

Beef, Tofu, Green Soybean Stir Fry

Ingredients

1 Tbs vegetable oil
1 large red bell pepper, cut into thin strips (about 1 1/2 cups)
1 large bunch broccoli, cut into flowerets (about 4 cups)
1 box (10 oz.) frozen green soybeans
1 1/4 pound sirloin steak, fat trimmed, and cut into strips
1 Tbs vegetable oil
1/2 tsp minced ginger
1 Tbs cornstarch
1 Tbs soy sauce
2 Tbs water
1 tsp … Read More »

Beans and Franks

Ingredients

4 soy hot dogs, sliced into circles
1 can (15 oz.) pork & beans
1 can (15 oz.) yellow soybeans
1/2 cup brown sugar
2 Tbs ketchup

Directions

Slice soy hot dogs into round circles.
Mix hot dogs, beans, brown sugar, and ketchup thoroughly in large sauce pan.
Heat beans/dogs mixture till hot.

Yield: 4 servings. Per serving: 416 calories, … Read More »