The Soyfoods Council

Linda’s Easy Cabbage Soup in the Instant Pot

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Happy April is Soyfoods Month!

This week in Wisconsin it was still snowing…so I decided to make a pot of soup. I went to my refrigerator and found a head of cabbage and head of cauliflower – cabbage soup it was! It was so easy to put together in the Instant Pot and then let simmer for 4 hours.  And I have to tell you it was delish for lunch! And my guess it will be even better tomorrow after marrying in the refrigerator overnight. Give it a whirl in your Instant Pot for a great meal instantly – well,  almost!

(And don’t forget to enter to win your own Instant Pot “mini” HERE.)

Easy Cabbage Soup in the Instant Pot
Yields 6
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Ingredients
  1. 1 tablespoon soybean oil
  2. 1 medium onion, diced
  3. 2 cloves of garlic, minced
  4. 1 pound of ground beef, ground turkey, ground pork OR 2 cups  dry TSP/TVP ( or a combo of meat and TVP)
  5. 1 1/2  teaspoon dried thyme
  6. 1 1/2 teaspoon dried oregano
  7. 2 to 3 tablespoons miso
  8. 1/2 cup rough chopped fresh parsley (optional)
  9. 1 – 16-ounce jar of pasta sauce
  10. 5 cups water
  11. 1/2 head of cauliflower, diced small or already riced (about 2 cups)
  12. 1/2 medium cabbage, rough cut
Instructions
  1. Turn Instant pot to Sauté function. Add first 4 ingredients; sauté until nicely browned.
  2. Add remaining ingredients; stir to combine.
  3. Change to slow cook function; cook for 4 hours.
  4. Taste before adding salt and pepper (optional and to taste).
  5. Serve hot.
The Soyfoods Council http://thesoyfoodscouncil.com/
 

 

 

Win big during Soyfoods Month!

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As you know, we have a giveaway for an Instant Pot running this month. 

But good news! We have five other giveaways all month long. Right now you can enter to win every single item in this photo:

on Facebook. Enter here by April 9, 8 a.m. CST! One winner will be selected and then we’ll run the giveaway four more times (on Instagram, Twitter, here on our website and back on Facebook). So follow us everywhere and you won’t miss a chance! 

Easy Stuffed Shells for the Instant Pot (recipe + video)

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The National Soyfoods Month celebration continues and today we’re sharing a fun recipe using the “pot in pot” method in the Instant Pot. (Don’t’ forget: You can still enter to win an Instant Pot “mini” (3-qt) through April. Enter here.)

Check out Linda’s video and then try the recipe (below) yourself! 

Don’t miss our giveaways this month on Facebook, Instagram, and Twitter! And be sure to download The Definitive Guide to Cooking Soyfoods in the Instant Pot! 

Easy Stuffed Shells for the Instant Pot
This recipe comes from Barb Overlie, of Lake Crystal, Minnesota. Barb is a VSP or volunteer soy promoter, and has been doing cooking demonstrations with soy since 1982. She finds that Midwesterners are most receptive to soy when it’s combined with familiar foods. Here, tofu replaces ricotta cheese for the filling in the shells. With the Instant Pot technique, we save 20 minutes!
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Ingredients
  1. 18 large pasta shells
  2. 1 26-ounce jar of your favorite pasta sauce
  3. 1 egg (or egg replacer such as ground flaxseed and warm water or VeganEgg)
  4. 1 (12.3-ounce) package silken soft tofu (mashed)
  5. 2 cups shredded mozzarella cheese, divided (or grated Follow Your Heart vegan gourmet mozzarella)
  6. 3/4 cups grated Parmesan cheese, divided (or vegan Parmesan-style shreds)
  7. 2 tablespoons chopped fresh parsley
Instructions
  1. Cook pasta shells according to package directions; drain.
  2. In large bowl, beat egg or egg replacement. Stir in tofu, 1 3/4 cups mozzarella cheese, 1/2 cups Parmesan cheese and the parsley.
  3. Spray or lightly coat a 7-inch spring form pan or round oven-safe dish* with oil.
  4. Pour 1 cup of water in the Instant Pot. Place a trivet in the pot. Uncovered, select “sauté” and then use the “adjust” button to toggle to low.
  5. To assemble the shells, spread 1 cup of the sauce in the pan or dish. Fill cooked shells with tofu/cheese mixture. Arrange filled shells in the pan or dish. Pour remaining sauce over shells. Top with remaining mozzarella and Parmesan. Cover with foil and place on the trivet in the pot.
  6. Cover the Instant Pot, set the valve to “sealing” and select manual (default of high pressure) for 20 minutes. Allow for a natural release (release after 10 minutes).
  7. Carefully remove the pan or dish from the Instant Pot, remove the foil (away from you to avoid the steam).
  8. Serve immediately or place under a broiler for just a few minutes until brown.
Notes
  1. You need enough room between the side of the pan and the Instant Pot liner to retrieve the hot pan once done cooking. You can use a nonstick casserole dish with a handle or use stretch cooking bands around the pot.
  2. If making the entire recipe, you need a large Instant Pot and/or should do so in batches - but this recipe is ideal halved or quartered, serving one or two quickly with the Instant Pot.
  3. Add crumbled and sautéed (drained) turkey, beef, pork or soy crumbles to the tofu mixture if you want to add more protein (about 1 cup).
The Soyfoods Council http://thesoyfoodscouncil.com/

The Definitive Guide to Cooking Soyfoods in the Instant Pot

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We know that Instant Pots are among the hottest cooking trends today—both for the convenience factor in cooking healthful ingredients such as soyfoods and other legumes and for retaining nutrients. That’s because Instant Pot cooking requires shorter cooking times that preserve vitamins and minerals in foods. With the current interest in adding more plant proteins to our diets, we created The Definitive Guide to Cooking Soyfoods (see below or download HERE). 

The chart simplifies the process of quickly preparing ingredients such as tempeh, frozen edamame, TVP/TSP (textured vegetable protein/textured soy protein), canned or dried soybeans and other popular soyfoods. The chart also provides cooking times and guidelines for making your own soy yogurt or tempeh in an Instant Pot.

Techniques and ideas for preparing soyfoods in the Instant Pot

Soy yogurt

Using homemade or packaged soy milk (only two ingredients: water and soybeans), add 1/4 teaspoon yogurt culture (or the powder from one probiotic capsule, 15 billion flora or higher) and stir vigorously (or, if adding to a box of soymilk, shake well). Pour into glass containers (quart jars do well). Place glasses directly in the pot – no water or trivet required – and cover. Move the steam valve to “sealing.” Press the yogurt button, adjust to medium, and set to 8 to 12 hours. When cycle is complete, cover jars with an air-tight lid, allow to come to room temperature and then refrigerate.

Tempeh (packaged)

Steaming tempeh before marinating is a great way to tenderize it and prepare it for maximum absorption of marinade. Simply add 1/4 cup water to the Instant Pot. Place a trivet and/or steam basket in the pot. Place tempeh on the trivet or in the steam basket. Set for 0 minutes, low pressure, use a quick release.

Tempeh (homemade in the Instant Pot)

  • Cook 2 cups dry soybeans (unsoaked) with 5 cups water in the Instant Pot for 50 to 60 minutes on high pressure. Use a natural release. 
  • Rinse and drain the beans and pour out onto a tea towel (or two) to dry (for about 20 minutes). 
  • Pat dry with a new tea towel on top.  Transfer to a food processor and quickly pulse to split the beans a bit (no more than 10 or 20 seconds). 
  • In a large bowl combine the beans with 2 tablespoons rice vinegar and 1 teaspoon tempeh starter culture. Mix well. 
  • Transfer the beans to 2 or 4 plastic bags (pierced with a skewer every one inch). Form beans into a tight rectangle, seal the bag and wrap it securely. Place on a trivet in an Instant Pot with NO water. For more than one block, you can try to fit two small (8-ounce) tempeh bags on a trivet and then put another trivet on top. You want room for circulation. 
  • Cover the pot. Make sure the sealing lever is on “venting,” not sealing, and select the yogurt function, then toggle the adjust button to low. Allow the tempeh to ferment for 48 hours. 

Tofu scramble

Saute your favorite hearty veggies, a mirepoix (onion, celery, and garlic) and/or diced potatoes, for instance. Crumble tofu into the Instant Pot. Add your favorite spices and seasoning, plus 1/4 to 1/2 cup vegetable broth. Cover and choose the manual setting, adjusting pressure to “less” (low pressure). Set for 3 minutes. Use a quick release. Uncover, stir and if there’s extra liquid, turn the saute function on to cook down. At this point add cheese, leafy greens or anything else you like to round out the meal.

TVP/TSP and Soy curls 

These dried soyfoods are terrific in the Instant Pot. Rehydrate with warm water or broth (1:1 ratio) for 10 minutes. Then add to the pot for soup, stews, stirfries, fillers (tacos, enchiladas, burritos) and more. They can cook up as quickly as three minutes at low pressure (quick release) but can hold up for a few more minutes if you have a longer cooking ingredient (like potatoes). 


A few of our favorite Instant Pot recipes starring soyfoods

 
 

The Definitive Guide to Cooking Soyfoods in the Instant Pot

Download a PDF of the chart HERE.

 

Indulge in Tofu—The New Comfort Food—During April (Soyfoods Month)

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Ankeny, Iowa, March 22, 2018—April is National Soyfoods Month, a time for celebrating the versatility, sustainability and all-around high satisfaction factor of tofu comfort food recipes. Soyfoods are affordable, readily available ingredients that make it easy to incorporate plant protein into your favorite recipes. Like other soyfoods that provide approximately 7 to 15 grams of high-quality protein per serving, tofu is a complete protein. It offers all eight of the essential amino acids needed for healthy growth, without the large amount of saturated fat that typically comes with animal sources of protein. Tofu is especially versatile because it comes in several forms. In fact, it just might qualify as an emerging American comfort food.

            Silken tofu works well for party dips, creamy soups, smoothies and rich desserts. Water-packed tofu (available in soft, firm and extra-firm textures) can be added to casseroles, stir-fry dishes or pastas and salads. It’s also a favorite for grilling season.

            National Soyfoods Month in April is the ideal time for discovering tofu’s comfort food potential. Think of it as soymilk’s cheese equivalent. Tofu is bean curd, made from soymilk. In Asia, tofu has been a staple since ancient times, with its use in ancient China going back more than 2,000 years.

            Tofu itself is bland, and comes in a variety of textures that lend themselves to numerous comfort-food recipes. Tofu takes on flavors, and can be marinated, basted, baked, fried, grilled, crumbled, used in cheesecakes and other desserts, in creamy salad dressings, soups and in vegetable dishes. Here are some ideas from The Soyfoods Council.

            Get out your air fryer and have some tofu fun: Next time you’re entertaining, offer your guests a protein rich, flavor-packed snack of Tofu Bites. They’re tiny bursts of flavor made with firm water-packed tofu. Drain the tofu, press out extra liquid and cut tofu into cubes. Marinate the tofu in any prepared sweet and spicy sauce you prefer. Just before guests arrive, roll the marinated tofu in panko breadcrumbs and cook for 6 minutes in the air fryer, shaking the basket halfway through the cooking time.

            Meat lovers rejoice: Creamy Lemon Poppy Seed Salad Dressing made with tofu is the perfect complement for luxurious steak dinners. To make the dressing, simply combine soft silken tofu is combined with mayonnaise, soybean oil, Dijon mustard, brown sugar, fresh and bottled lemon juices, lemon zest and poppy seeds. Toss with salad greens of choice. If you prefer pork to beef, try “Creamy” Mango Habañero Dressing, made with soft silken tofu, ripe mangos, minced half (or whole) habañero chile, lime juice, tamari soy sauce, honey and soybean oil, seasoned to taste with salt and pepper. In a blender, puree all ingredients except soybean oil and the salt and pepper. With the blender still running, slowly add the oil to emulsify, and then adjust seasoning to taste. Serve a salad of mixed greens, avocado, hearts of plan and red peppers with a main course of Jamaican jerk pork.

            Fire up the grill and prepare for a tofu revelation: Extra-firm water-packed tofu and grills were made for each other. Because tofu takes on other flavors such as marinades or barbecue sauces, it’s a quick, cholesterol-free food to add to an outdoor grill or make in a grill pan on the stove. The Soyfoods Council offers recipes such as Grilled Tofu Fries, Grilled Tofu BLTs, and Grilled Tofu with Chimichurri Sauce and Grilled Garlic Bread. For tofu fries, drain and pat dry extra-firm water-packed tofu. Slice the tofu into ½-inch french fry shapes, lay the slices on a platter, and pour ¼ cup low-sodium soy sauce over them. Transfer to another platter and brush with soybean oil or your vegetable oil of choice. Place tofu fries on a preheated grill. Grill for 3 to 4 minutes, then turn and grill for another 3 to 4 minutes. Serve with warmed barbecue sauce for dipping.

            Don’t scrimp on dessert: Silken tofu adds a luxurious note to comfort food classic desserts such as cheesecake and mousse. Decadent Chocolate Tofu Cheesecake, for example, combines a chocolate graham cracker crumb crust with a filling of melted bittersweet chocolate bars, soy cream cheese, extra-firm tofu, sugar, cocoa, eggs and vanilla extract. The cheesecake is baked for 60 to 70 minutes, and then served with drizzles of melted white and dark chocolate.

For details about tofu and other soyfoods, visit the Soyfoods Council website at www.thesoyfoodscouncil.com. You’ll also find recipes, ideas for incorporating more soyfoods into your diet, nutrition information, cooking tips and the latest research about the health benefits of soyfoods.

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About the Soyfoods Council: The Soyfoods Council is a non-profit organization, created and funded by Iowa soybean farmers, providing a complete resource to increase awareness of soyfoods, educate and inform media, healthcare professionals, consumers and the retail and foodservice market about the many benefits of soyfoods.  Iowa is the country’s number one grower of soybeans and is the Soyfoods Capital of the world.

About the Role of Soyfoods in a Healthful Diet: Soyfoods have played an important role in Asian cuisines for centuries.  In recent years they have become popular in Western countries because of their nutrition and health properties.  Soyfoods are excellent sources of high-quality protein and provide a healthy mix of polyunsaturated fat.  In addition, independent of their nutrient content, there is very intriguing evidence indicating soyfoods reduce risk of several chronic diseases including coronary heart disease, osteoporosis and certain forms of cancer.  All individuals are well advised to eat a couple of servings of soyfoods every day.

 

“Creamy” Mango Habanero Dressing
Serves 4
This delicious dressing tastes decadent without the added calories of mayonnaise or sour cream. Perfect on any salad, pork or grilled fish.
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Ingredients
  1. 1 12-ounce package Mori-Nu soft silken tofu, drained well
  2. 2 ripe mangos, peeled, roughly chopped
  3. 1/2 to 1 fresh habanero chile, minced (depending on how spicy you want it)
  4. Juice of 2 limes
  5. 2 tablespoons tamari soy sauce
  6. 2 tablespoons honey
  7. 1/2 cup soybean oil
  8. Salt and pepper
Instructions
  1. Combine first 6 ingredients in a medium mixing bowl. Blend to puree with a hand wand or in a blender. Slowly add oil to emulsify while still blending. Taste and adjust seasoning with salt and pepper.
  2. Served over mixed local greens with avocados, hearts of palm, red peppers and Jamaican jerk pork
The Soyfoods Council http://thesoyfoodscouncil.com/
 

ABOUT

The Soyfoods Council is an affiliate of the Iowa Soybean Association. The mission of The Soyfoods Council is to serve as a catalyst, leader and facilitator to mainstream soy-based foods into the global marketplace—America and beyond. To mainstream soyfoods: to build the category of soyfoods products by making action-prompting connections between edible soybean growers and food producers, foods distributors, chefs, retailers and eventually consumers.

CONNECT WITH US

The Soyfoods Council is your resource for information about soyfoods including how easy and delicious they are to prepare and consume.