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Tofu Corn Chowder
Serving: 6
Prep Time: 15 minutes minutes
Cook Time: 35 minutes
Total Time: 50 minutes
1
tbsp vegetable oil
1 tsp salt
1/2 tsp ground black pepper
1/4 chopped cup fresh parsley
1 chopped large white onion
1 small chopped red bell pepper
1 small chopped green bell pepper
1 defrosted 10 oz package frozen kernel corn
2 cup vegetable stock
4 diced medium red potato
1-1/2 cup soy milk
1-1/2 cubed lb firm tofu
1. Heat the oil in a
medium saucepan on high heat and sauté the onions, peppers and corn
until the onions are translucent, about 5 minutes.
2. Add the vegetable stock and potatoes and bring to a boil. Reduce
heat to a simmer and cook for 15 minutes.
3. Add soy milk and tofu and simmer for another 15 minutes. Season
with salt and pepper. Serve immediately, garnished with parsley.
Serves 6
Calories
150 - Total
protein 10g - Soy
protein 10 g
Carbohydrate
15g - Fat
6g - Cholesterol
0 mg
Fiber
2g - Sodium
282 mg
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Soy
Meat Loaf
Serving: 6
Prep Time: 15 minutes minutes
Cook Time: 30 minutes
Total Time: 45 minutes
3
14-oz package beef flavor soy sausage
1 tsp ground black pepper
1 1/2 cup tomato paste
1 cup tomato sauce
2 1/2 cup plain bread crumbs
1 chopped large carrot
1 chopped medium onion
6 minced clove garlic
2 tsp dried basil
2 tsp dried thyme
2 tsp oregano
2 tsp dried tarragon
- 1.
Preheat oven to 350°F and lightly grease a medium baking pan.
2. Crumble soy sausage in a large mixing bowl. Add bread crumbs,
carrots, onions, garlic, basil, thyme, oregano, tarragon, salt
and pepper, mixing thoroughly.
3. Stir in the tomato paste thoroughly.
4. Shape the mixture into two small loaves, and place in the baking
pan.
5. Bake the loaves for 30 minutes.
6. Brush the top of each loaf with tomato sauce, and bake for
5 more minutes.
7. Meanwhile, heat the remaining tomato sauce in a separate pan.
8. Remove meatloaves from oven, slice and serve hot. Pass the
warmed tomato sauce on the side. Serves 6.
Calories
364 - Total Protein 24g - Soy Protein 16g
Carbohydrate
51g - Fat
3g Cholesterol
0 mg
Fiber
8 g Sodium
908.5 mg
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Creamed Spinach
The
olive oil contributes significant calories and fat to this dish. Reduce both
by cutting back on the amount used and using a non-stick pan.
Serving: 6
Prep Time: 10 minutes minutes
Cook Time: 10 minutes
Total Time: 20 minutes
1
package of frozen spinach
3 tbsp olive oil
6 garlic cloves, minced
1 tsp sesame seeds
1 1/2 cup plain soy yogurt
1.
Thaw spinach in a colander. Squeeze out excess juice and set aside.
2. Heat olive oil in a saucepan over medium heat, and sauté the garlic until
slightly browned.
3. Add spinach and sauté until spinach is heated completely through, about 5
minutes.
4. Add sesame seeds and stir for 1 minute.
5. Add soy yogurt and mix until the yogurt is heated, about 3 minutes. Serve
hot. Serves 6.
Calories: 110
Total Fat: 9 g
Carbohydrates: 5 g
Protein: 3 g
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Garlic
Mashed Potatoes with Soy Milk
If
you love creamy mashed potatoes but want to avoid using milk, follow this
recipe.
Serving: 6
Prep Time: 15 minutes minutes
Cook Time: 20 minutes
Total Time: 35 minutes
3
large baking potatoes
1 tsp. vegetable oil
6 cloves garlic finely minced
3/4 cup soy milk
6 tbsp. soy margarine
Garnish: chopped fresh parsley
1.
Peel and dice the potatoes. In a steamer basket set over boiling water,
steam the potatoes for 15 minutes, until cubes are soft.
2. While the potatoes are steaming, heat the oil on medium heat in a small
saucepan and lightly sauté the garlic, about 30 seconds.
3. Add the soy milk and reduce to a simmer. Continue to cook the mixture
while the potatoes finish steaming.
4. When the potatoes are soft, mash them with a potato masher and stir in
the soy milk mixture and the margarine, adding just as much as needed to
reach the desired consistency. Garnish with parsley and serve
Calories: 170
Total Fat: 7 g
Carbohydrates: 24 g
Protein: 3 g |
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Tofu
Pumpkin Pie
A
vegetarian version of pumpkin pie for the holidays.
Serving: 6
Prep Time: 20 minutes minutes
Cook Time: 60 minutes
Total Time: 80 minutes
1
9" deep dish pie crust
1 lb firm silken tofu
1 cup soy sour cream
2 canned or fresh cup cooked pumpkin
1 cup brown sugar
1 tsp cinnamon
1/2 tsp powdered ginger
1/4 tsp nutmeg
1/4 tsp ground cloves
1. Preheat oven to 350°F.
2. Put tofu and sour cream in the blender and puree until smooth.
3. Add pumpkin, brown sugar and spices, and continue to blend until
all ingredients are thoroughly combined.
4. Pour mixture into pie crust and bake for 1 hour.
5. Cool and serve warm or at room temperature. Serves 6 - 8
Calories
465 - Total
Protein 11.3g - Soy
Protein 10g
Carbohydrate
46g - Fat 27g - Cholesterol
0 mg
Fiber
3 gm - Sodium
321 mg
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Pumpkin Tofu Cheesecake
Tofu
gives this classic dessert a healthy twist.
Serving: 16
Prep Time: 15 minutes minutes
Cook Time: 110 minutes
Total Time: 125 minutes
2 9"
graham cracker pie crusts
1 1/2 lb silken tofu
1 canned or fresh cup cooked pumpkin
1 1/4 cup sugar
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ground cloves
12 ounces soy cream cheese
1 tbsp pure vanilla extract
1.
Have all the ingredients at room temperature. Preheat oven to 325°F.
2. In a blender or food processor, purée the tofu and pumpkin until smooth.
3. Add sugar, spices, soy cream cheese and vanilla, processing until smooth.
Scrape down the sides as necessary.
4. Pour the tofu mixture into prepared pie crusts and bake for 50 minutes.
5. Turn the oven off, leaving the cake in the oven for 1 hour.
6. Remove and cool to room temperature. Refrigerate the cheesecake
overnight. Serve cool. Makes two 9" cheesecakes.
Calories: 260
Total Fat: 13 g
Carbohydrates: 33 g
Protein: 4 g
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