Search Results

For Tempeh Bites with Curried Peanut Sauce, simmer tempeh cubes for 15 minutes with rice vinegar, soy sauce, sherry, minced fresh ginger, vegetable oil and crushed garlic. To make the dipping sauce, bring a mixture of water, chopped onion, minced fresh ginger and garlic, curry powder and turmeric to a boil and cook for one minute. Cool the mixture and add it to a food processor along with peanuts and fresh lemon juice. Process until the sauce is smooth. Serve dipping sauce along with tempeh cubes on skewers. It’s also simple to add marinated tempeh slices to your favorite pastas or casseroles. Marinate the tempeh before sautéing or grilling it. Tempeh complements a variety of pasta sauces, barbecue sauce, teriyaki sauce, peanut sauce, or Buffalo wing sauce. If you’re looking for one more reason to enjoy tempeh as a meat alternative, remember that soyfoods are a healthful, cholesterol-free addition to the diet. When soyfoods replace common protein sources—which tend to be high in saturated fat—estimates are that the direct effect of the protein in soyfoods, along with the favorable change in the fatty acid content of the diet, can reduce cholesterol levels by 7 to 8%.

Ingredients 1 ½ cups edamame 1 tablespoon extra-virgin olive oil ½ teaspoon salt ½ teaspoon ground cumin 2 garlic cloves, peeled ½ cup parsley leaves 3 tablespoons water 3 tablespoons fresh lemon juice Instructions Prepare edamame according to package instructions, omitting salt, drain. Place oil, salt, cumin, and garlic in a food processor; pulse 2 to 3 times or until coarsely chopped. Add edamame and remaining ingredients; process 1 minutes or until smooth. If a thinner consistency is desired, add ½ tablespoon of oil and pulse. Spoon hummus into serving bowl. Serve with fresh vegetables or soy crackers. Notes Yield: 8 servings.

This recipe comes by way of Sheila Hebenstreit, agronomist, soybean grower and member of the Iowa Soybean Promotion Board. Sheila loves to cook and incorporates soy into her recipes whenever she can. Due to the honey, these sweet nut clusters are a bit sticky. As a result, they’re best stored in the refrigerator. Sheila uses them in trail mix with dried cranberries, raisins, chocolate covered soynuts, and mixed nuts. They’re also great in salads with some feta or bleu cheese. Ingredients 1/4 cup honey 2 tablespoons butter 2 cups soynuts (homemade or store-bought) 1 cup turbinado sugar Instructions Combine honey and butter, bring to a boil. Add soynuts. Reduce heat to low and cook 2 minutes. Spread mixture on a baking sheet; cool. Break into chunks; toss with turbinado sugar to coat each chunk. Let dry completely before placing in airtight container. Notes Yield: 2 cups. Serving size: ¼ cup. CALORIES 232 (31% from fat); FAT 8g (sat 2g, mono 1.1g, poly 0.1g); PROTEIN 8.3g; CARBOHYDRATE 33g; FIBER 1g; CHOLESTEROL 8mg; IRON 1.5mg; SODIUM 65mg; CALCIUM 47mg;

Transform an ordinary quesadilla into an extraordinary meal when you top it with this salsa- like topping. And by all means, make a double batch of the topping to have on hand: stir it in to salads, top grilled salmon, or eat as a side dish just as it is. Edamame Salad Ingredients 2 cups cups frozen shelled edamame, divided 1 pint cherry tomatoes, quartered 1/4 cup finely chopped red onion 1 tablespoon fresh lime juice 2 tablespoons chopped fresh cilantro, optional 1/2 teaspoon salt Quesadillas Ingredients 2 tablespoons vegetable oil 1 cup chopped onion2 garlic cloves, minced 1 (8 3/4-ounce) can corn kernels, drained 2 cups shredded cooked chicken, such as rotisserie chicken 1 1/2 cups shredded Mexican four cheese blend 1/4 teaspoon salt Instructions Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until starting to soften, 2-3 minutes. Add the corn and ½ cup edamame, cook 2 minutes longer. Transfer to a bowl and stir in the chicken, cheese, and salt; mix well. Put one tortilla on a work surface and spread the lower half of it with 1/2 cup of the chicken mixture. Fold the top half of the tortilla over the filling to form a semi-circle. Repeat with the remaining tortillas and chicken mixture. Wipe out the skillet with a paper towel and return to the stove over medium heat. Add the quesadillas 2 at a time and cook 3-4 minutes per side or until lightly golden and hot. Divide among 6 plates and top each with 1/2 cup of the edamame salad. To make the topping Bring 2 quarts of lightly salted water to a boil in a medium saucepan over high heat. Add the edamame, return to a boil and cook until tender, 6-7 minutes; drain and rinse under cold water then drain again. Transfer 1 1/2cups edamame (reserving ½ cup to add to chicken and cheese mixture) to a bowl and stir in the tomatoes, onion, lime juice, cilantro and salt; mix well and refrigerate until ready to serve. Notes Yields 6 (7-8 inch) flour tortillas. Nutritional analysis per serving: 486 Calories, 31 g Protein, 43 g Carbohydrates, 7 g Fiber, 22 g fat, 9 g Saturated Fat

Ingredients 1 pound cooked small shrimp (or large shrimp, chopped) 8 oz. firm tofu, pressed *¾ cup diced fresh pineapple 2/3 cup lime juice ½ cup finely chopped cilantro leaves, optional ¼ cup chopped red onion1 green onion, finely chopped 1 jalapeno, finely chopped 1 teaspoon salt Hot sauce to taste Tortilla chips for garnish Instructions In large bowl gently mix all ingredients together with a rubber spatula. Cover and refrigerate 30 minutes to 1 hour. Serve in decorative glasses and garnish with tortilla chips. Notes * To press tofu, place block of tofu on a layer of paper towels on a plate or cutting board. Top with additional layer of paper towels and a second plate. Put a can or other weight on the top plate, to create a press.Let stand 15 to 30 minutes to press excess liquid out of the block of tofu. Makes 6 appetizer servings

Ingredients 2 packets strained tofu 2 ounces roasted pine nuts 2 each chopped roasted red pepper chopped basil to finish Instructions Salt, pepper to taste, lemon juice, and balsamic vinegar. Strain tofu, mix roasted pine nuts, chopped basil, and roasted red peppers. Season with salt and pepper, add balsamic vinegar, add tofu, mix well together, and add the lemon juice. Toast pita chips, scoop out tofu on an oval shaped plate, and ready to serve.

Making Sushi can be a wonderful family project. There are several steps and, to some, unusual ingredients. Make the shopping trip an educational experience since you’ll need to seek out the sushi rice, rice wine vinegar, the nori (seaweed sheets) and the sushi rolling mats either in a large supermarket’s ethnic food section or in an Asian market. You’ll find tempeh in the refrigerated ethnic foods section. Tempeh is a “cake” made from fermented soybeans with a mushroom-like flavor. Ingredients 1 cup sushi rice or short grain rice 2 cups water Pinch salt 3 tablespoons seasoned rice wine vinegar 1 tablespoon sugar 2 sheets nori * 1 package baked tempeh 1 avocado Soy sauce Chives 1 bamboo rolling mat for sushi Instructions Measure rice into a strainer. Hold strainer under cold running water and rinse rice for several minutes. Put rice into a rice cooker or medium saucepan. Pour in the 2 cups water. Add a pinch of salt. Cover and cook according to cooker directions or until rice is just tender, about 20 minutes. While rice is cooking, measure vinegar and sugar into a 1-cup glass measure and microwave on HIGH for 10 seconds. Stir to dissolve the sugarSpread the cooked rice in a 9x13x2-inch or other flat pan Add the vinegar mixture and stir to mix with the rice and to cool the rice..With a sharp knife on a cutting board (with adult supervision) cut the tempeh into slices ¼ inch thick. Wash the knife and cutting board and cut the avocado in half. With a spoon, scoop out the pit. Use the spoon to scoop the avocado out of the peel, or pull the peel off with fingers or a knife. Slice avocado into strips. Wash and rinse the cutting board. Put the rolling mat on the cutting board. Put one of the pieces of nori on the mat. Wet your fingers with cold water, to keep the rice from sticking. For each roll, take a handful of rice and pat it over ¾ of the nori, to about 1/4 inch thickness, leaving one of the narrow ends of the nori uncovered..Arrange half of the tempeh and avocado strips crosswise on the rice on the nori, starting at the covered end. Using the mat to help you get the roll started, lift the mat and fold it over the temper and avocado. Push down gently but firmly to hold the nori in place. Using the mat to help (but not rolling it in with the nori) roll up the sushi. Dip your fingers in water and moisten the very end of the uncovered nori to help seal the roll. Repeat with remaining nori, rice and fillings. With a sharp knife, slice each roll into 6 pieces. Serve on plate with the cut sides of the roll up. Serve soy sauce in a dipping bowl. Notes Makes 4 snack servings By Andrew & Ruby Mayne, Stanford University, Catering

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