SOYBEAN RECIPES
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Nutritional Profile for Whole Soybeans :
1/2 cup of dry soybeans contains:
149 calories
7.7
grams of fat
14.3 grams of protein
Tips for Using Dry
Soybeans
Soaking dry soybeans shortens the cooking time and
improves flavor. In a large pot, add 6 cups of water for each
pound of dry beans. Soak at room temperature for six to eight
hours, or overnight. Drain, rinse and cook the beans. (For a
quick soak, heat the beansand water to boiling, cook for five
minutes, then remove from heat, cover and let stand for one
hour.
Cooking Soybeans
To cook, put soaked beans in a large pot. Add 6 cups of fresh water for each pound of beans and bring to a boil, allowing steam to escape. Do not salt. Reduce heat and simmer for about three hours, until beans are tender. Season soybeans with your favorite herbs.
Here's a list of the recipes that follow.
Soybean Casserole
Christa's Roasted Soybeans
Cooked Soybeans, from Alexis
Cream of Mushroom Soup
Marshmellow Fudge Dairy Free
Toffuti
Making Soymilk
Soysage, a Sausage Substitute
Soybean Casserole
From Xenia Bogoslovskaya, xenia@usa.net
Ingredients:
200 g - dry soybeans
100 g - firm tofu
egg substitute=2
eggs
1 Tbs - whole wheat flour
1 Tbs - cooked brown rice
(option.)
1 - big onion
1 tsp - thyme
salt to taste
5 - potatoes, some bread crumbs
soy sauce
black pepper
(option.)
Directions:
Soak soybeans overnight and boil 3 - 4 hours.
Puree first 8 ingredients in blender, add some water to be
soupy. Grate potato, mix everything, put in casselrole dish. Top
with bread crumbs. Bake 30 - 40 min.Serve with soy sauce, black
pepper or paprika. Makes 5 servings.
Serves: 5 Preparation
time: 50 min
Christa's Roasted Soybeans
Ingredients:
6 cups cooked, whole soybeans
1 large
onion, quartered
2 stalks celery, cut into large chunks
3
tbsp extra virgin olive oil
salt and spices (to taste)
Directions:
After soaking your beans, cook them in fresh
water with the onion and celery. Drain and discard the onion and
celery.
Coat a cookie sheet with the olive oil, then toss the
beans in the olive oil until well-coated.
Slow-roast the
beans in a 200 degree F oven for 4-8 hours. Remove from the oven
when crunchy, and toss in salt and spices (curry powder is
great!)
Store in an airtight container in your fridge for up
to 14 days. Great snack food!
Serves: 3-4 cups
Preparation time: Several hours
Cooked Soybeans
From Alexis
Ingredients:
dried soybeans
soy sauce
scallions (optional)
salt (optional)
Directions:
Soak
your soybeans in water overnight.
Add enough water to cover
them about an inch. You may need to add more throughout cooking
if a lot evaporates. Add desired amount of soy sauce (and
salt/scallions if you want). I usually add enough to make the
cooking water a light brown color.
Cook them mostly covered
(put the lid on the pan loose, so steam can escape) on a stove
at medium heat until tender. (They will not become soft and
tender like other beans, there should be a very slight crunch
when they are done). These are very yummy with rice or by
themselves.
Cream of Mushroom Soup
From Kathleen Race
2 c water
1 chicken boullion cube
¼ c minced onion
1 large potato, diced
1/3 c precooked
bacon crumbles
1 T parsley flakes
sliced mushrooms, lots
1 cup soymilk
1 12 oz package of soft tofu
Boil the first
set until potato is done.
Blend the second set until the tofu
is smooth.
To the first set, blend in the tofu mixture. Serve
hot with spicy crackers.
Marshmallow Fudge Dairy Free
From Kathleen Race
1.5 cups soy milk
1/3 cup butter
flavored crisco
2.5 cups sugar
1pound mini marshmallows
(or regular ones)
12 oz Chocolate Chips
1 T vanilla
extract
1 cup chopped nuts (walnuts are the best!)
Line
9-inch square pan with foil.
In heavy 3-quart saucepan,
combine soy milk, crisco, sugar. Cook over medium heat, stirring
constantly, until mixture comes to rolling boil; boil and stir 8
minutes. Remove from heat. Immediately add marshmallows and stir
until they melt. Add the chips, vanilla, stirring until smooth.
Stir in nuts, if desired. Pour into Crisco buttered prepared
pan. Takes a while to set up but you may have some to cut into
squares if you do not eat it all with a spoon. Yummy !
Toffuti
From Kathleen Race
2 envelopes Knox gelatine
1/2 cup
cold water
4 cups soy milk
2 cups sugar
2 teaspoons
vanilla extract (white if you can get it)
1/2 teaspoon salt
Soak Knox gelatine in cold water. Heat milk, but do not boil.
Remove from heat, and add gelatine, sugar, vanilla extract and
salt.
2 cups soymilk
2 pkg soft tofu
Blend, add to
mixture.
Chill 5 to 6 hours. Pour into a 4 to 6-quart ice
cream freezer can. Process as per manufacturer's instructions.
This makes 3 ½ quarts
Making Soymilk
By Chad Crabtree, flaxeater@yahoo.com
This is what you'll need to get started:
I know this may
seem wierd but I use a white pillow case to strain the okara
from the milk. In China, traditional tofu makers apparently use
burlap. I would use burlap however I have not yet found a bag,
the instructions that I first found said to use cheese cloth.
However using a good sack of some kind (A pillow case) is much
prefered.
The most important ingredient supply for making soy
milk is soybeans.
One will need a bucket to pour the okara
milk mixture into for straining and cooling, make sure that it
is food safe plastic and that it doesn't smell to strongly of
pickles.
One will need a blender for grinding up the soy
beans into okara. A Food Processor may give superior results for
less fuss.
A colander the ever present pasta making tool,
however in this case pasta is not to be put in the pot,
colanders can also be used to help in the straining process, use
a very strong one.
Yes, a stock pot is needed. To make one
gallon of soy milk one should use a two gallon stock pot, which
is pretty standard. Two gallons equal 16 cups, which is a pretty
small stock pot. How to Get Started
First you get the Soy
beans: It takes about four cups of beans to make a gallon. After
you have selected your soybeans you must rinse them thoroughly
and soak them over night, between 8 and 16 hours. However if you
are going to soak them longer than that put them in the
refigerator, they will be good for about a week if you do that.
I have not put them in the refrigerator and they will go bad in
about 24 hours.
I have alluded to a few things already so I
will cover some terminology:
Okara:
The Stuff that's left
over from soy milk, it is edible, however, if you make any
quantity of soy milk you will quickly become weary of eating it.
Get some goats or pigs and feed it to them, or composte it.
That's not a very big terminology section, however I will barrel
on.
How to Process the Beans
Take the soybeans and put
them in the colander after you have soaked them, rinse them, I
usually rinse them for about five minutes. Then you must set
aside about two cups of the gallon of water for the milk. If
using a blender I put in just enough water so that the beans can
puree, if using a food processor no water is neccessary just
pulse it and make sure to use a spatula to make sure it's all
chopped. The puree does not have to be super fine.
Put all
the ground beans and water in the pot and begin cooking it. May
as well put it on high, however you cannot ever walk away from
that pot because this stuff burns very fast.
Cook the
concoction until it foams up. The foaming is very obvious much
like over flowing soda or beer. I do not believe this part will
be mistakable. At this point turn off the brew and put the sack
in the bucket much like you would a garbage bag in a can. Pour
the stuff in to there. Be very carefull while pouring the stuff
is sticky and messy to clean up. While the milk is cooling you
must scrub the pot because you need to cook the milk one more
time.
Pull out the sack and sqeeze the okara. My colander
fits just inside my bucket so that I can put the sack in the
colander and push on it and the milk goes into the bucket. If
you cannot do this then put the colander in a bowl and do the
same. Press it press it PRESSSS it.
Then open up the sack and
put in that last two cups of cold water that you kept from the
begining. Now press the okara again until you can't get anything
more out, or until your tired of doing the pressing.
Now put
the milk in your freshly scrubbed pot and start cooking again.
You need to keep stiring to make sure it doesn't bun on the
bottom. It should take about five to ten minutes to start
boiling again. If you allowed it to foam up properly in on the
first cooking it should not foam up. Now you can decant it and
put it in your fridge.
Congratulations!! You have made
soymilk you are forever free from the tyrany of soy milk
manufacturers.
Now for some additional notes:
I have also made yogurt from my
soymilk which is a wonderful treat you can make your own,
too, by getting some yogurt culture and following the
instructions that came with it. However soymilk yogurt needs
some pointers. It does not take very long to firm up. The
temperature is not as important as the instructions may make it
seem. I use my oven for the incubator, the pilot light gives off
enough heat. However, if you have a electric oven I'm sure that
turning on the light is enough heat. Failing that just put a
lamp in your oven.
After you have made yogurt you can also
make soy yogurt cheese which is super easy. Just take your
yogurt and put it in some cheese cloth or as I do in the pillow
case and hang it for about two days. I usually tie it to a
faucet so that the stuff can drain into the sink, don't worry
about spoilage the yogurt culture is a wonderful preservative,
that is why we used yogurt (as a preservative).
It has been
an ambition of mine to put this on the web because when I wanted
to make soy milk I could not find a good guide on the net. Now I
have done it!
Making "Soysage", A Sausage Substitute
By Deborah Gilmore
Use 4 cups of okara, leftover from
making soymilk, add yellow prepared mustard, to taste, along
with salt and pepper. Add tamari, (soy sauce) for flavor and
salt, and dried sage and Italian seasonings (or fennel). The
mixture should pack together well, not too wet nor too dry. Form
into patties and place between wax paper and freeze. (Cooking
right from the freezer works well.) Or, form into a roll to
slice. Balls can be formed for use in sauces.
Variations: Use
oatmeal, seasoned bread crumbs or stuffing mix. Add an egg or
two, or mix with black beans, onions and grated carrots. The
possibilities are endless. Bon Appetit!