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 https://thesoyfoodscouncil.com/
 

 

 

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 https://thesoyfoodscouncil.com/

Instant Pot Stuffed Peppers with TSP

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Instant Pot Stuffed Peppers with TSP
Serves 4
This one-pot meal combines textured soy protein with brown rice and four vegetables—carrots, onion, peppers and tomatoes.
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Ingredients
  1. 4 bell peppers, tops removed
  2. 1/2 onion, diced
  3. 1 cup brown rice
  4. 2 cups baby carrots
  5. 1/2 cup TSP
  6. 1 can tomato sauce
  7. 1 can stewed tomatoes
  8. 1 Tbsp. dried parsley
  9. 2 tsp. herbes de Provence
  10. 1 tsp. dried tarragon
  11. 3/4 cup grated cheese (Cheddar, Swiss, etc.)
  12. 2 cups baby carrots
  13. Salt and pepper, to taste
Instructions
  1. Precook brown rice with onion in Instant Pot.
  2. Remove tops and seeds from bell peppers and set peppers aside.
  3. When rice and onions are cooked, add stewed tomatoes (reserving juice), TSP, seasonings and grated cheese. Stuff the hollowed-out peppers with this mixture.
  4. To the Instant Pot, add 1 can of tomato sauce and the juice from stewed tomatoes, baby carrots, and stuffed peppers. Setting the Instant Pot on Manual, cook peppers at high pressure for 9 minutes; using a quick release.
  5. To serve: Cut cooked peppers in half, spoon tomato sauce over the peppers and serve with carrots.
The Soyfoods Council https://thesoyfoodscouncil.com/

Spiced Fruit Dip

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Spiced Fruit Dip
Yields 1
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Ingredients
  1. 1 1/4 cups firm silken tofu
  2. 2 tablespoons brown sugar
  3. 1/2 teaspoon cinnamon
  4. 2 teaspoons vanilla
Instructions
  1. In a blender, blend all ingredients until well blended and smooth. Cover and chill at least 2 hours. Serve with a variety of fresh fruits.
The Soyfoods Council https://thesoyfoodscouncil.com/

EASY Tofu Soufflé

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EASY Tofu Soufflé
Serves 1
Great for breakfast, lunch or dinner
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Ingredients
  1. 1/4 package Mori-Nu Soft Silken Tofu
  2. 1 egg, or equivalent egg beaters
  3. Add cooked broccoli or cauliflower or asparagus or a combination
  4. Garnish with sliced tomatoes or fresh herbs.
Instructions
  1. In a small bowl add tofu and egg; whisk until combined. Pour into a small microwaveable ramekin. Add vegetables. Cover with plastic wrap. Microwave for 2 to 3 minutes or until egg is cooked. Salt and pepper to taste. Garnish. Serve immediately.
The Soyfoods Council https://thesoyfoodscouncil.com/

Easy Stuffed Shells

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Easy Stuffed Shells
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Ingredients
  1. 18 large pasta shells
  2. 1 26-ounce jar of your favorite pasta sauce
  3. 1 egg
  4. 1 (12.3-ounce) package silken soft tofu (mashed)
  5. 2 cups shredded mozzarella cheese, divided
  6. ¾ cups grated Parmesan cheese, divided
  7. 2 tablespoons chopped fresh parsley
Instructions
  1. 1. Cook pasta shells according to package directions; drain. Preheat oven to 350°F. Spray bottom of 13 X 9 X 2 inch glass baking dish with non-stick cooking spray. In large bowl, beat egg. Stir in tofu, 1 3/4 cups mozzarella cheese, 1/2 cups Parmesan cheese and the parsley.
  2. 2. To assemble, spread 1 cup of the sauce in baking dish. Fill cooked shells with tofu/cheese mixture. Arrange filled shells in the baking dish. Pour remaining sauce over shells. Top with remaining mozzarella and Parmesan.
  3. 3. Bake, covered with foil, until bubbly, about 45 minutes. Uncover and continue cooking until cheese is melted, about 5 minutes. Let stand 5 minutes before serving. Yield: 6 servings.
Notes
  1. CALORIES 26 (7% from fat); FAT 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); PROTEIN 3.9g; CARBOHYDRATE 24.7g;
  2. CHOLESTEROL 4mg; IRON 1.4mg; SODIUM 227mg; CALCIUM 20mg;
  3. If meat is desired, add 2 cups ground beef, chicken, turkey or pork that has been browned. Drain fat off before adding to tofu mixture.
The Soyfoods Council https://thesoyfoodscouncil.com/

Creamed Peas on Toast

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As a recipe box project, Gail Bellamy has been adapting some of her grandmother’s and great-grandmother’s comfort food recipes by updating the retro aspects to be more in line with today’s ingredient preferences.

A Comfort Food Classic: Creamed Peas on Toast
This recipe is great for a quick lunch on a Spring day. I’ve substituted whole wheat bread for the white bread my grandmother always baked, and have adapted her white sauce recipe by making it with soymilk, unbleached flour, margarine and Golden Vegetable Broth dry seasoning mix.
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Ingredients
  1. 2 tablespoons margarine
  2. 2 tablespoons unbleached flour
  3. 1 1/2 cup soymilk
  4. 2 teaspoon Golden Vegetable Broth dry seasoning mix (or 2 vegetable bouillon cubes)
  5. 2 cups green peas (fresh or frozen) or edamame, cooked
  6. As needed, toasted slices of whole wheat bread
Instructions
  1. In a saucepan, melt the margarine and stir in flour until it forms a roux. Add Golden Vegetable Broth and soymilk and simmer until mixture is thickened. If desired, add salt and pepper. Add warm peas and stir into cream sauce. Serve over whole wheat toast.
Notes
  1. You can use edamame instead of peas for an even more trendy version of this comfort food classic.
The Soyfoods Council https://thesoyfoodscouncil.com/
 

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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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