The Soyfoods Council

Tofu Soup

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Tofu Soup
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Ingredients
  1. 1 cup dried whole shitake mushrooms
  2. 1 clove garlic, minced
  3. 1 cup chopped red onion
  4. 1 tbsp. soy oil
  5. 32 oz. chicken broth
  6. 12-oz. silken tofu, cubed
  7. 1 tbsp. soy sauce or fish sauce
  8. 2 tbsp. sliced green onion tops
Instructions
  1. Soak dried mushrooms in boiling water 1 hour or overnight.
  2. In a large saucepan cook onion and garlic in hot oil until tender. Add broth, tofu and soy sauce. Bring to boiling, reduce heat and simmer 5 minutes.
  3. Serve sprinkled with green onion.
Notes
  1. Serves 4 to 6
The Soyfoods Council http://thesoyfoodscouncil.com/

Vegetable Minestrone

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Vegetable Minestrone
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Ingredients
  1. 3 cups low-fat, low sodium vegetable broth
  2. 3 cups low-sodium tomato juice
  3. 1 Tbsp. dried basil
  4. 1 tsp. salt
  5. ½ tsp. dried oregano
  6. ¼ tsp. pepper
  7. 2 medium carrots, sliced
  8. 2 celery ribs chopped 1 medium onion, chopped
  9. 1 cup sliced fresh mushrooms
  10. 2 garlic cloves, crushed
  11. 28-oz. can low-sodium diced tomatoes, un drained
  12. 1 15-oz. can tan soybeans, drained and rinsed
  13. 1 15-oz. can black soybeans, drained and rinsed
  14. 1 1/2 cups uncooked rotini pasta
Instructions
  1. Combine all ingredients except pasta in slow cooker
  2. Cover and cook on low 7 to 8 hours
  3. Add pasta.
  4. Cover and cook on high 15 to 20 minutes.
  5. Sprinkle each serving with shredded Parmesan cheese if you like.
  6. Serve with cheese garlic toast.
Notes
  1. Ideal slow cooker: 5qt.
  2. Makes 12 servings
The Soyfoods Council http://thesoyfoodscouncil.com/

Chili Relleno

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Chili Relleno
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Ingredients
  1. 1 (4-ounce) can whole green chiles
  2. 2 cups (8 ounces) shredded Cheddar soy cheese
  3. 2 cups (8 ounces) shredded hot pepper Monterey Jack soy cheese
  4. 2 jumbo eggs
  5. 1 1/4 cups soy sour cream plus additional for garnish
  6. 1/4 cup all-purpose flour
  7. 1/2 teaspoon salt
  8. 1 cup picante sauce
  9. Tortilla chips
  10. Sliced black olives
Instructions
  1. Heat oven to 350ºF. Lightly grease 8-inch round casserole dish.
  2. Cut chiles in half; place in bottom of casserole. Sprinkle cheese over chiles.
  3. In a bowl, beat eggs with an electric mixer on high 30 seconds.
  4. By hand, stir in 1 1/4 cups soy sour cream, the flour and salt.
  5. Pour egg mixture over cheese. Let sit 1 minute. Pour picante over egg mixture.
  6. Bake 1 hour 20 minutes. Let cool 30 minutes. Invert onto serving plate. Garnish with additional soy sour cream, tortilla chips and olives.
Notes
  1. Serves 6.
  2. 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
The Soyfoods Council http://thesoyfoodscouncil.com/

Black and White Chili and Wagon Wheels

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Black and White Chili and Wagon Wheels
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!
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Ingredients
  1. 2 tablespoons vegetable oil
  2. 3 garlic cloves, minced
  3. 2 cups chopped onion
  4. 1 cup chopped green bell pepper
  5. 5 teaspoons chili powder
  6. 2 teaspoons dried oregano
  7. 1 1/2 teaspoons ground cumin
  8. 1/4 teaspoon ground chipotle chili
  9. 2 (15-ounce) cans soy beans, drained
  10. 1 (15-ounce) can black soy beans, drained
  11. 2 (14.5-ounce) cans diced tomatoes with garlic and onion
  12. 1/2 teaspoon salt
  13. 12 ounces wagon wheel (or other shaped) pasta
  14. 3/4 cup sour cream
Instructions
  1. 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.
  2. Meanwhile, bring a large pot of lightly salted water to a boil. Add the wagon wheels and cook according to package directions.
  3. 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
  1. Makes 6 servings
  2. 620 calories, 32 g protein, 77 g carbohydrates, 12 g fiber, 24 g fat, 6 g saturated fat
The Soyfoods Council http://thesoyfoodscouncil.com/

Edamame, Shallot, and Avocado Soup

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Edamame, Shallot, and Avocado Soup
Serve this beautiful soup chilled as a first course or for a light lunch or supper. It is creamy, rich and slightly sweet—and a good source of calcium, potassium, and vitamins A, E and C and many phytonutrients.
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Ingredients
  1. 1 (16-ounce) bag frozen shelled edamame
  2. 1 tablespoon extra virgin olive oil
  3. 1/2 cup chopped shallots
  4. 2 garlic cloves, minced
  5. 3 cups water
  6. 2 cups lower sodium chicken broth
  7. 1 haas avocado, peeled and seeded
  8. 1 tablespoon fresh lime juice
  9. 1 1/4 teaspoon salt
  10. 1/4 teaspoon ground black pepper
  11. 4 ounces French bread, cut into 1/2-inch cubes
Instructions
  1. Bring 2 quarts of lightly salted water to a boil in a 6-quart saucepan over high heat. Add the edamame, return to a boil and cook until tender, 10 minutes; drain and reserve.
  2. Return the saucepan to the stove and heat the oil over medium heat. Add the shallots and garlic; cook until softened, 4-5 minutes. Pour in the water, broth, and reserved edamame and bring to a boil. Reduce the heat to medium and simmer 10 minutes, until edamame are very tender. Remove from the heat and cool 10 minutes. Puree the soup in a blender with the avocado in 2-3 batches until smooth. Transfer to a bowl and stir in the juice, salt and pepper; mix well. Refrigerate the soup until well chilled, about 2 hours.
  3. Meanwhile, Preheat the oven to 400F.
  4. Arrange bread cubes in a single layer on a large baking sheet. Bake until lightly golden and crisp, 8-9 minutes. Remove from the oven and cook 10 minutes.
  5. Divide soup among 6 bowls and top each with some of the croutons.
Notes
  1. Makes 6 servings
  2. Nutritional analysis per serving: 205 calories, 10 g protein, 21 g carbohydrates, 7 g fiber, 10 g fat, 2 g saturated fat
The Soyfoods Council http://thesoyfoodscouncil.com/

Edamame Soy Chili Dip

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Edamame Soy Chili Dip
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Ingredients
  1. 1 (15- to 16-ounce) can spicy hot chili beans, undrained
  2. 1 (15- to 16-ounce) can kidney beans, rinsed and drained
  3. 1 (15- to 16-ounce) can black beans, rinsed and drained
  4. 1 (15- to 16-ounce) can garbanzo beans, rinsed and drained
  5. 2 cups green sweet soybeans
  6. 1 (8-ounce) package barbecue-seasoned tofu, diced
  7. 1 (15.5-ounce) can diced tomatoes, undrained
  8. 2 tablespoons tomato paste
  9. 1/2 cup water (optional)
  10. 1 shallot, minced
  11. 3 tablespoons chili powder
  12. 1 1/2 teaspoons ground cumin
  13. 1 1/2 teaspoons paprika
  14. 1 teaspoon celery salt
  15. 1 teaspoon ground coriander
  16. 1 teaspoon dried marjoram
  17. 1/2 teaspoon dried thyme
  18. 1/2 teaspoon dried oregano
  19. 1/4 teaspoon cayenne or to taste
  20. 1 cup soy sour cream
  21. Cilantro sprigs
Instructions
  1. In a large soup pot, stir together all ingredients except soy sour cream; cover.
  2. Bring to a simmer over medium-low heat. Cook, stirring occasionally, 20 minutes.
  3. Allow dip to cool.
  4. Puree to desired consistency using an immersion blender or transfer, in batches, to conventional blender.
  5. Stir in sour cream. Just before serving, garnish with cilantro.
Notes
  1. Serves 32.
  2. Per serving (1/4 cup): 99 Calories; 7 g Protein; 13 g Carbohydrates; 4.5 g Fiber; 3 g Fat; 0.5 g Saturated Fat; 0 mg Cholesterol; 229 mg Sodium
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.

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