大豆配方
炸玉米饼
您需要:
- 一磅豆豉, defrosted and cut into large chunks; 1 pound 豆腐, crumbled; or 1 cup Textured Vegetable Protein (TVP), 在一杯沸水中再水化
- 1汤匙植物油
- 1包玉米卷调味料
- 半杯水
- 6个加热的玉米饼
- 1 can vegetarian refried beans, heated
- 切碎的西红柿
- 切碎的生菜
- 葱花
- 萨尔萨舞
In a large saucepan, place the tempeh chunks in the oil. Crumble the tempeh chunks with the back of a fork, then cook the tempeh (or the 豆腐 or TVP) over medium heat for about 10 minutes.
Add the taco seasoning and water to the saucepan; cook until the sauce is thick and the tempeh, 豆腐, 或者TVP被完全包裹.
To serve, spread each tortilla with a generous layer of the refried beans. Add several heaping spoonfuls of tempeh, 豆腐, or TVP. Sprinkle with chopped tomatoes, lettuce and scallions. 撒上莎莎酱.
Yield: 6 tacos with the following, depending on what you make them with:
- Tempeh — 274 calories; 20 grams protein; 8 grams fat; 34 grams carbohydrates; 24 percent fat
- Tofu — 211 calories; 14 grams protein; 6 grams fat; 30 grams carbohydrates; 22 percent fat
- TVP — 194 calories; 15 grams protein; 2 grams fat; 33 grams carbohydrates; 9 percent fat
馅儿
您需要:
- 1 cup textured soy protein (TSP, also called TVP)
- 一杯开水
- 一罐16盎司的邋遢乔酱
- 4个全麦汉堡卷
To rehydrate the TVP, place the TVP in a medium saucepan and pour the boiling water over it. Add the sloppy joe sauce to the TVP; cook over low heat until heated through. To serve, pour the TVP mixture over the hamburger rolls.
Yield: 4 servings with 196 calories; 15 grams protein; 2 grams fat; 32 grams carbohydrates; 10 percent fat
咖喱豆腐,蔬菜和意大利面
- Heat 2 teaspoons of oil in a nonstick pan
- Add and sauté 1 firm package of 豆腐 that has been cubed for a few minutes
- 加入1个中洋葱
- When onion is translucent, add 2 tablespoons of curry powder
- 煮到咝咝作响,大约1分钟
精心添加:
- 两汤匙的水
- 4杯煮熟的意大利面(小)
- 3/4 pound greens (spinach, mustard greens or collard greens) rinsed and finely shredded
- 1/3杯深色无籽葡萄干
- 盐和胡椒粉调味
盖上盖子煮, stirring occasionally until greens are crisp-tender and pasta is hot, 大约8分钟.
无蛋豆腐沙拉
在碗中拌匀:
- 3 Tbsp low-fat canola oil mayonnaise
- 2汤匙第戎芥末
- 1/2茶匙日本酱油
- 1/4茶匙蒜粉
- 1/2茶匙姜黄
- 1/4茶匙黑胡椒
- 2 tsp fresh dill or 1/2 tsp dry dill
加入并搅拌均匀:
- 1 pkg Mori-Nu extra firm silken 豆腐, chopped
- 半杯剁碎的芹菜
- 半杯洋葱末
Taste and adjust seasoning, if desired. The flavor will improve if you make it ahead of time and refrigerate it for two to three hours before serving.
Use as you would egg salad — in a sandwich, as a stuffing for tomato or as the center of a summer salad.
意大利“肉丸”
- 预热烤箱至450度
Combine in a large bowl and let stand until water is absorbed, about 5 minutes:
- 1 cup TVP (texturized vegetable protein)
- 一杯开水
加入并搅拌均匀:
- 1/2 cup fresh bread crumbs (try an herb or parmesan bread)
- 1/4杯全麦面粉
- 一茶匙牛至
- 1茶匙鼠尾草
- 半茶匙盐
- 1/4茶匙辣椒粉
- 1/4茶匙茴香籽
- 1/2 teaspoon garlic powder or minced garlic
- 半茶匙百里香
Rub a little olive oil on your hands and roll into balls about the size of a walnut.
Place balls in lightly oiled baking tray.
烤至浅棕色.
Cover with marinara sauce and let flavors blend for three to four hours.
用在意大利面上面, or serve with roasted red peppers in a 6-inch piece of horizontally sliced French or Italian bread as an Italian "meatball" sandwich.
Yield: Makes about a dozen "meatballs" that are quick, easy and delicious.
巧克力慕斯
在搅拌器中搅拌至光滑:
- 2 packages Mori-Nu Firm or Extra Firm Silken Tofu
- 1汤匙香草精
Add and continue blending until smooth:
- 半杯可可粉
- 1/2 - 2/3杯蜂蜜(根据口味). If honey is firm, heat briefly in microwave or in a pan on low.
You may have to keep stopping the blender and stirring until the 豆腐 is blended smoothly.
你可以用它来做布丁, 用来蘸草莓, 香蕉, kiwis or other fruit or a filling for a pie.
冰沙
在搅拌器中搅拌至光滑:
- 1 cup soy milk (like Eden Soy Extra Original)
- 1/4包森奴豆腐
- 1 frozen banana (or 1/2 banana and any other frozen fruit of your choice, such as strawberries or blueberries)
- 2茶匙香草或其他提取物
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.