---

The LDSCN Weekly Recipe Archive Soybeans

Cornmeal Flapjacks
Makes 20 3-inch pancakes

Serve these delicious, satisfying pancakes with fruit preserves, applesauce, or maple syrup.

• 1-1/2 cups soy or rice milk
• 1 tablespoon vinegar
• 2 tablespoons maple syrup
• 1 cup cornmeal
• 1 cup whole wheat pastry flour
• 1/4 teaspoon baking soda
• 1/8 teaspoon salt

Combine the soy or rice milk, vinegar, and maple syrup. Set aside. Mix the remaining ingredients in a large bowl, then pour in the milk mixture. Stir to remove lumps, then pour small amounts of the batter onto a preheated, nonstick, lightly oil-sprayed griddle or skillet, and cook until the tops bubble. Turn with a spatula and cook the second side until golden brown. (Stir the batter each time before pouring.) Serve immediately.

Nutrition information per pancake: 62 calories, 1.5 g protein, 12 g carbohydrate, 1 g fat, 44 mg sodium, 0 mg cholesterol

---

Lentil Barley Soup
Serves 8

• 1 cup lentils, rinsed
• 1/2 cup hulled or pearled barley
• 6 cups water or vegetable stock
• 1 onion, chopped
• 2 garlic cloves, pressed or crushed
• 2 carrots, sliced
• 2 stalks celery, sliced
• 1/2 teaspoon oregano
• 1/2 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1/8-1/4 teaspoon red pepper flakes
• 1/2-1 teaspoon salt

Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until the lentils are tender, about 1 hour. Add salt to taste.

Nutrition information per serving: 78 calories, 4 g protein, 16 g carbohydrate, 0 g fat, 150 mg sodium, 0 mg cholesterol

---

Quick Chili
Serves 8

Texturized vegetable protein adds flavor and texture and is available in natural food stores.

• 1/2 cup boiling water
• 1/2 cup texturized vegetable protein
• 1 onion, chopped
• 1 green bell pepper, diced
• 2 large garlic cloves, minced
• 1/2 cup water or vegetable stock
• 2 15-ounce cans pinto beans
• 1 15-ounce can tomato sauce
• 1 cup fresh or frozen corn
• 1 to 2 teaspoons chili powder
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/8 teaspoon cayenne (more for spicier beans)

Pour the boiling water over the texturized vegetable protein and let stand until softened. Braise the onion, bell pepper, and garlic in water until the onion is soft, then add the remaining ingredients, including the texturized vegetable protein. Simmer at least 30 minutes.

Nutrition information per serving: 164 calories, 10 g protein, 30 g carbohydrate, 0,4 g fat, 158 mg sodium, 0 mg cholesterol

---

Banana Cake
Serves 9

• 2 cups whole wheat pastry flour
• 2 teaspoons baking soda
• 1/2 teaspoon salt
• 1 cup wheat germ
• 4 ripe medium-size bananas, mashed (about 2-1/2 cups)
• 1/2 cup sugar
• 3/4 cup soymilk or rice milk
• 1 teaspoon vanilla extract
• 1/3 cup raisins or dates
• vegetable-oil spray, for pan

Preheat oven to 350° F. In a medium-size bowl, mix whole wheat pastry flour, baking soda, salt, and wheat germ. In a large bowl, mash bananas and mix in sugar. Mix in soymilk and vanilla. Add the flour mixture, along with raisins; stir to mix. Lightly coat a 9 x 9-inch pan with vegetable-oil spray. Spread the batter in the pan. Bake for about 55 minutes, or until toothpick inserted in the center comes out clean.

Nutrition information per serving: 220 calories, 5 g protein, 47 g carbohydrate, 1 g fat, 301 mg sodium, 0 mg cholesterol

Home Page: http://waltonfeed.com/

All recipes compiled by Desi Ellis.

Revised: 9 Apr 01