Ode to soy: a symphony of soy recipes - Food: easy and healthful recipes

Better Nutrition, April, 2004

Tofu Gumbo and White Corn Grits Souffle

SERVES 8

Gumbo may be made with a number of main ingredients, so why not tofu? Marinated tofu is a tandem addition to this old Cajun favorite--along with the distinctive texture of okra. It's served over a White Corn Grits Souffle, which is fluffed with eggs and served golden brown and piping hot right out of the oven. Leftover grits may be sliced and fried like polenta for breakfast the next morning or eaten as a snack later in the day.

Tofu Gumbo

2 Tbs. minced garlic
1 onion, diced
1/4 cup Dijon mustard
1/4 tsp. cayenne pepper
1/4 cup peanut oil
1/4 cup cider vinegar
1 Tbs. brown sugar
1 lb. extra-firm tofu, cut in
  1/2-inch cubes
3 Tbs. plus 1/4 cup canola oil
2 ribs celery, diced
1 green pepper, diced
1/2 red pepper, diced
1 cup diced canned tomatoes
1 tsp. dried thyme leaves
1 tsp. dried oregano
1 tsp. dried basil
2 bay leaves
2 cups vegetable stock
Kosher salt to taste
Freshly ground black pepper
  to taste
1/4 lb. okra, cut in 1/2-inch pieces
1/2 cup all-purpose flour

1. Combine 1 tablespoon garlic,
half of onion, mustard, cayenne
pepper, peanut oil, vinegar and
brown sugar in large bowl. Place
tofu cubes in mixture, and marinate
2 to 24 hours.

2. Heat 1 tablespoon canola oil in
large pot over medium beat. Saute
remaining garlic and onions, celery
and peppers until onions are
translucent and vegetables are
soft, for about 10 minutes. Add
tomatoes, thyme, oregano, basil,
bay leaves, stock, salt and pepper.
Reduce heat to medium-low, and
cook 15 to 20 minutes.

3. Heat 2 tablespoons oil in large
skillet, and saute okra until light
brown. Remove flora skillet, and
add to tomato mixture.

4. Drain tofu, keeping diced onion.
Reheat skillet, and saute tofu until
lightly browned. Remove from skillet,
and add to tomato mixture.

5. Heat remaining 1/4 cup oil in skillet,
and whisk in flour. Continue
whisking mixture, or roux, until it is
light brown and smells slightly
nutty, for 3 to 4 minutes.

6. Reheat tomato mixture over
medium heat, and stir in roux 1
tablespoon at a time. Continue to
stir until gumbo is consistency of
gravy. Remove from heat, and serve
over White Corn Grits Souffle.

PER SERVING: 360 CAL: 8G; PROT; 30G
TOTAL, FAT (3G SAT. FAT); 16G CARB;
0MG CHOL; 240MG SOD: 3G FIBER;
5G SUGARS

White Corn Grits Souffle

4 cups water
1 tsp. kosher salt
2 cups white corn grits
3 Tbs. butter
1 Tbs. minced garlic
2 cups soymilk, unsweetened
3 large eggs, lightly beaten

1. Preheat oven to 350F.

2. Bring water and salt to a rolling
boil. Slowly add grits while constantly
whisking to prevent lumps.
Reduce heat to low, and continue
cooking and stirring until grits
thicken. Add butter, garlic and
soymilk. Continue cooking over
low heat for about 5 minutes. Add
eggs. Pour mixture into 1 1/4-quart
ovenproof dish.

3. Bake for 40 to 50 minutes, or
until puffed and golden brown.
Remove from oven, and serve with
Tofu Gumbo.

PER SERVING: 240 CAL; 8G PROT; 8G TOTAL FAT (3.5G SAT. FAT); 35G CARB; 90MG CHOL; 310MG SOD; 1G FIBER; 0G SUGARS

Tempeh and Shredded Vegetable Salad

4 SERVINGS

Tempeh has an almost meaty texture and a strong flavor. The fried tempeh can be made ahead.

It will keep up to 3 days in the refrigerator.

Tempeh and Shredded
Vegetable Salad

1/4 cup soy sauce
1/4 cup water
2 cloves garlic, minced
2 slices fresh ginger
1/2 lb. tempeh, cut into 1-inch squares
1 Tbs. vegetable oil
1 medium carrot, grated
1 medium cucumber, cut into thin
  strips
1 medium red bell pepper, out into
  thin strips
1 romaine lettuce heart, cut into thin
  strips
1/3 cup chopped cilantro
1 Tbs. sesame seeds

Dressing

1/4 cup plain nonfat yogurt
2 Tbs. rice wine vinegar
2 Tbs. dark sesame oil
1 Tbs. fresh lime juice
1 Tbs. soy sauce
1/2 tsp. sugar
1/2 tsp. chile paste
1 small clove garlic, minced

1. In small skillet, combine soy
sauce, water, garlic and ginger. Add
tempeh to skillet in single layer.
Bring liquid to a boil, reduce heat,
cover and simmer until liquid is
absorbed, about 8 minutes. Transfer
tempeh to plate; rinse and dry pan.

2. In same skillet, heat vegetable oil
over medium-high heat. Add tempeh
back to pan, and cook until
browned, about 2 minutes per side.
Remove pan from heat.

3. In large bowl, combine carrot,
cucumber, bell pepper, lettuce,
cilantro and sesame seeds. Slice
tempeh into 1/4-inch-thick squares,
then add to salad. Toss to mix.

4. To make Dressing: In small bowl,
combine all ingredients. Pour dressing
over salad, and toss to coat.
Serve right away.

PER SERVING: 268 CAL; 14G PROT; 16G TOTAL FAT (2G SAT. FAT); 21G CARB; 0 CHOL; 1,131MG SOD; 2G FIBER

Soy Minestrone

6 SERVINGS

Serve with a sprinkling of dairy or soy Parmesan cheese, or try a swirl of extra virgin olive oil drizzled on top.

1 Tbs. extra virgin olive oil
1 medium onion, chopped (1 1/2 cups)
1 medium carrot, chopped (1/2, cup)
4 cups vegetable broth
1/4 lb. red new potatoes, cut into
  1-inch chunks (1 cup)
1 cup canned plum tomatoes,
  with juice
1 cup frozen soybeans (edamame)
1 small zucchini, chopped (1 cup)
1/2 cup cut green beans (1-inch
  pieces)
3 large leaves Swiss chard, green
  part only, cut crosswise into
  1/2-inch-wide strips (2 cups)
1/8 tsp. crushed red pepper flakes
  (optional)
1/2 cup dry ditalini pasta or any small
  pasta shape
Salt and freshly ground black pepper
  to taste

1. In medium Dutch oven, heat oil
over medium-high heat. Add onion
and carrot, and cook until onion is
softened, stirring occasionally, 6 to
8 minutes. Add broth and potatoes,
and bring to a boil. Reduce heat to
low, and simmer until potatoes are
almost tender, about 6 minutes.

2. Stir in tomatoes with their
juice, soybeans, zucchini, green
beans, chard and red pepper
flakes, if desired. Increase heat to
medium-high, and bring to a boil.
Stir in pasta, reduce heat to low
and simmer until pasta is tender,
10 to 15 minutes. Season with salt
and pepper.