Search Results

Ingredients 6 oz. (1/2 pkg.) Firm Silken tofu 8 oz. Light Sour Cream 1 envelope (0.9 oz.) dry vegetable soup mix 1 pkg. (10 oz.) frozen chopped spinach, thawed and squeezed dry 1 can (8oz.) sliced water chestnuts, drained and chopped Instructions Put the tofu and sour cream in a blender container and blend until smooth. Pour into a mixing bowl and stir in the soup mix, spinach, and water chestnuts. Refrigerate at least two hours to allow dip to firm up and flavors to blend. Serve with chips, bread cubes or vegetables as dippers. This is also a good spread on a sandwich. Notes Makes 3 cups By National Soybean Research Laboratory, University of Illinois at Urbana-Champaign

8 ounces soft tofu 1 package (8 oz.) cream cheese, softened 1 package (1 oz.) ranch seasoning dressing mix 1/3 cup chopped, drained, marinated sun dried tomatoes 1 teaspoon dried minced onion 1/4 teaspoon garlic powder Vegetable dippers or crackers Blend or process tofu until smooth. In a medium bowl combine blended tofu, softened cream cheese, and seasoning mix until smooth. Stir in chopped tomatoes, dried onion, and garlic powder. Cover and chill 1 hour. Serve with vegetable dippers or crackers. Makes 2 cups dip.

Yield: 1 ½ cups 10 ounces (1 bag) frozen shelled edamame, cooked 2 cloves garlic, minced ½ cup canned tan soybeans, rinsed and drained 2 tablespoons soybean oil 2 teaspoons lemon juice salt and pepper to taste Combine all ingredients in food processor, pulse until mixture is smooth. Serving suggestions: On a turkey sandwich in place of mayonnaise On crackers as a dip CALORIES 60; FAT 4g; PROTEIN 4g; CARBOHYDRATE 4g; FIBER 2g; CHOLESTEROL 0mg; SODIUM 20mg

8 ounces soy cream cheese, softened 1/2 cup firm silken tofu 1/2 cup soymilk 1 egg 1 tablespoon taco seasoning mix 1 cup shredded, cheddar flavored soy cheese 1/4 cup salsa 1/4 cup black soybeans, mashed Soy sour cream Soy crisps and/or blue soy chips 1. Preheat oven to 350 degrees F. 2. Combine soy cream cheese, tofu, soymilk, egg, and seasoning mix until well blended. Stir in shredded soy cheese, salsa and mashed black soybeans. 4. Pour into a 6-inch spring form pan or 1- quart casserole. 5. Bake in a 350°F oven for 30 to 35 minutes or until browned around the edges and a knife inserted near center comes out clean. 6. Cool. Refrigerate. Garnish as desired with soy sour cream, salsa, and black beans and serve with soy crisps and blue soy chips.

Ingredients 1 egg 1 8-ounce package Nasoya Chipotle Marinated Baked Tofu Panko bread crumbs Instructions Preheat Air Fryer for 8 minutes at 350 degrees. Place egg in bowl; whip with fork. Cut tofu into triangle pieces. Dip into egg wash. Then dip into panko crumbs, shake off extra crumbs. Place in the air fryer basket. Air fry for 6 minutes. Turn over and fry for an additional 3 to 5 minutes longer, until crispy and heated through. Serve immediately alone or with a sweet and spicy sauce for dipping. By Linda Funk

This dip is perfect as a snack or when you have kids over for a party. Ingredients 6 oz. firm silken tofu ¼ teaspoon salt1 ½ teaspoons lemon juice 1 cup brown sugar Instructions Mix all ingredients in a blender until smooth. Refrigerate. Serve with fresh fruit. Notes Yield: 32 servings Calories: 29; Total fat: 0g; Saturated fat: 0g; Cholesterol: 0 mg; Sodium: 21 mg; Carbohydrate: 7 g; Fiber: 0g; Total Protein: 0g; Soy Protein: 0.3g

Kids love this cowboy chili served over wagon wheel pasta (a shape that is not only fun, but easy to eat). Adults love it with any shape pasta at all: serve it at your next casual gathering and watch it disappear! Ingredients 2 tablespoons vegetable oil 3 garlic cloves, minced 2 cups chopped onion 1 cup chopped green bell pepper 5 teaspoons chili powder 2 teaspoons dried oregano 1 1/2 teaspoons ground cumin 1/4 teaspoon ground chipotle chili 2 (15-ounce) cans soy beans, drained 1 (15-ounce) can black soy beans, drained2 (14.5-ounce) cans diced tomatoes with garlic and onion 1/2 teaspoon salt 12 ounces wagon wheel (or other shaped) pasta 3/4 cup sour cream Instructions Heat the oil in a large pot over medium-high heat. Add the garlic, onion, and bell pepper; cook, stirring occasionally, until the vegetables start to soften, 5-6 minutes. Stir in the chili powder, oregano, cumin, and chipotle chili and cook 30 seconds until fragrant. Add the soy beans, black soy beans, and diced tomatoes; bring the mixture to a boil, reduce the heat to medium-low and simmer, covered, 40-45 minutes or until slightly thickened, Remove from the heat and stir in the salt. Meanwhile, bring a large pot of lightly salted water to a boil. Add the wagon wheels and cook according to package directions. To serve: divide the wagon wheels among 6 bowls then top each with 1/6th of the chili. Garnish each with 2 tablespoons of the sour cream. Notes Makes 6 servings 620 calories, 32 g protein, 77 g carbohydrates, 12 g fiber, 24 g fat, 6 g saturated fat

Ingredients 1 (4-ounce) can whole green chiles 2 cups (8 ounces) shredded Cheddar soy cheese 2 cups (8 ounces) shredded hot pepper Monterey Jack soy cheese 2 jumbo eggs 1 1/4 cups soy sour cream plus additional for garnish 1/4 cup all-purpose flour 1/2 teaspoon salt 1 cup picante sauce Tortilla chips Sliced black olives Instructions Heat oven to 350ºF. Lightly grease 8-inch round casserole dish.Cut chiles in half; place in bottom of casserole. Sprinkle cheese over chiles. In a bowl, beat eggs with an electric mixer on high 30 seconds. By hand, stir in 1 1/4 cups soy sour cream, the flour and salt.Pour egg mixture over cheese. Let sit 1 minute. Pour picante over egg mixture. Bake 1 hour 20 minutes. Let cool 30 minutes. Invert onto serving plate. Garnish with additional soy sour cream, tortilla chips and olives. Notes Serves 6. Per serving (without additional sour cream, tortilla chips and olives): 128 Calories; 9 g Protein; 11 g Carbohydrates; 1 g Fiber; 6 g Fat; 1 g Saturated Fat; 91 mg Cholesterol; 458 mg Sodium

Ingredients 3 cups low-fat, low sodium vegetable broth 3 cups low-sodium tomato juice 1 Tbsp. dried basil 1 tsp. salt ½ tsp. dried oregano ¼ tsp. pepper 2 medium carrots, sliced 2 celery ribs chopped 1 medium onion, chopped 1 cup sliced fresh mushrooms 2 garlic cloves, crushed 28-oz. can low-sodium diced tomatoes, un drained 1 15-oz. can tan soybeans, drained and rinsed 1 15-oz. can black soybeans, drained and rinsed 1 1/2 cups uncooked rotini pasta Instructions Combine all ingredients except pasta in slow cooker Cover and cook on low 7 to 8 hours Add pasta. Cover and cook on high 15 to 20 minutes. Sprinkle each serving with shredded Parmesan cheese if you like. Serve with cheese garlic toast. Notes Ideal slow cooker: 5qt.Makes 12 servings

This recipe is adapted from Cooking Light magazine. Canned soybeans are one of the easiest soyfoods to use. Here they star with red lentils and curry flavors for an outstanding warming dinner in a bowl. Plus it’s vegetarian. Look for canned soybeans next to the garbanzo beans in the supermarket. Ingredients 1 tablespoon olive oil 2 cups chopped green onion 1 tablespoon red curry paste 4 cups vegetable broth, divided 2 cups finely chopped carrot 2 tablespoons minced peeled fresh ginger 3 garlic cloves, minced 1 cup dried small red lentils 1 (15-ounce) can yellow soybeans, rinsed and drained ⅓ cup minced fresh cilantro¼ teaspoon salt ¼ teaspoon freshly ground black pepper 6 tablespoons plain fat-free yogurt Fresh cilantro sprigs (optional) Instructions Heat the oil in a large saucepan over medium-high heat. Add onion; sauté 3 minutes or until tender.Stir in curry paste; cook 1 minute. Add 1/2 cup broth, carrot, ginger, and garlic; cook 6 minutes or until carrot is tender, stirring occasionally. Add 3 1/2 cups broth, lentils, and soybeans; bring to a boil. Reduce heat; simmer 10 minutes or until lentils are tender. Stir in cilantro, salt, and black pepper. Divide evenly among 6 bowls; dollop with yogurt. Garnish with cilantro sprigs, if desired. Notes Yield: 6 servings. Calories 314 (28% from fat); Fat 9.7g (sat 1.3g, mono 3.2g, poly 3.9g); Protein 22.8g; Carbohydrate 39.5g; Fiber 11.8g; Cholesterol 0.0mg; Iron 6.2mg; Sodium 937mg; Calcium 163mg;

This brothy main dish meal comes from the book A Spoonful of Ginger, by Nina Simonds. Nina is a cookbook author, food writer and cooking instructor who has lived, studied, and traveled through Southeast Asia for the past 25 years. Her most recent book is “Spices of Life: Simple and Delicious Recipes for Great Health.” This dish is a variation of the classic dish Braised Cinnamon Beef. Its clean flavors are perfect when a comforting bowl of soup is in order. Seasonings Ingredients 1 teaspoon vegetable oil 6 green onions, cut into 1-inch sections and flattened with a knife 6 garlic cloves, smashed lightly with flat side of knife 4 slices fresh ginger, smashed lightly with flat side of knife 1 teaspoon hot chile paste 2 sticks cinnamon1 teaspoon anise seed Soup Ingredients ½ cup soy sauce 6 cups water 2 pounds firm tofu, cut into 1-inch cubes 1 pound spinach, stems trimmed 3 tablespoons minced green onions Instructions Heat oil in a Dutch oven over medium high heat. Add seasonings; stir-fry until fragrant, about 30 seconds. Add soy sauce and water. Bring to a boil, add tofu and boil again. Reduce heat to low, cover and simmer for 1 hour or until tofu is drenched with the flavors of the braising liquid.Remove ginger and cinnamon; discard. Add spinach in handfuls to the tofu mixture and bring to a boil. Ladle the mixture into servings bowls and sprinkle with green onions. Notes Yield: 6 servings Calories 196 (46% from fat); Fat 10g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 21g; Carbohydrate 11.4g; Fiber 3g: Cholesterol 0mg; Iron 5mg; Sodium 1097mg; Calcium 251mg;

This recipe is courtesy of syndicated columnist, cookbook author and chef, Steven Petesvsky. Steven is chef/owner of Chef Steve’s Carried Away Cuisine in Weston Florida, which furnishes fresh, natural, made from scratch dishes to go. He is also the author of The Whole Foods Market Cookbook. He was inspired to create this soup after tasting a similar dish while traveling to the small Greek islands which dot the Aegean Sea. Ingredients 1 tablespoon olive oil 1 medium onion, chopped 1/2 red bell pepper, chopped 2 stalks celery, chopped 2 cloves garlic, minced 1 teaspoon oregano 1/2 teaspoon sage, crumbled 1 (19-ounce) can chick peas, drained and rinsed 32 ounces vegetable or chicken stock 1 heaping tablespoon soy protein powder dissolved in ¾ cup water1 cup chopped spinach, kale or chard Juice of 1 lemon 1/2 teaspoon salt ¼ teaspoon pepper Instructions Heat the oil in a large sauce pot over medium heat and sauté the onion, bell pepper, celery, garlic, oregano and sage for 1 minute. Add the chick peas and stock. Bring to a boil, reduce heat to simmer and cook for 20 minutes. Add the protein powder dissolved in water or stock, chopped greens and simmer gently for an additional 5 minutes. Season with lemon juice, salt and pepper. Serve with pita bread. Notes Yield: 6 cups (serving size: 1 1/2 cups). Calories 347 (18% from fat); Fat 6.8g (sat 1g, mono 3.4g, poly 1.7g); Protein 18g; Carbohydrate 56g; Fiber 11g; Cholesterol 1mg; Iron 4.3mg; Sodium 1716mg; Calcium 115mg;