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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!

 

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