| The LDSCN Weekly Recipe Archive TVP® or TSP Recipes |  |
Cornmeal Flapjacks
Makes 20 3-inch pancakesServe 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
Bring water to boil in a saucepan. Add bouillon, sugar, Liquid Smoke (opt), and 1 tsp oil. Add TVP®, and simmer for 15 minutes, stirring frequently. Turn off heat, and let stand 5 minutes. Drain any excess liquid. Heat 2 tsps oil in a frying pan. Add TVP®, and saute` until lightly browned. Cool completely in fridge. Pack into ziplock freezer bags, and freeze. Be sure to freeze them flat. As soon as they are frozen, break the flat blocks into smaller pieces. Keep them in the freezer, and take out as much or as little as needed. Use crumbles in recipes in place of cooked, browned hamburger meat.
2 cups TVP® 2 cups boiling water 4 tsp vegetarian "beef" bouillon powder (Frontier, Harvest Direct, etc) 1/4 tsp Liquid Smoke (optional) 1 tsp sugar 3 tsp oil VARIATIONS:
You can do the same to make other flavors, using "chicken" or "ham" bouillon powder. Even sausage! Use these various "meat" flavored crumbles in recipes in place of cooked meat.NOTE:
Harvest Direct vegetarian "beef", "chicken", and "ham" bouillon powders can be bought from The Mail Order Catalog (www.healthy-eating.com). Frontier vegetarian "beef" and "chicken" bouillons are available in many health food stores. If the stores don't carry these, ask them to order some. Look in supermarkets for other brands of vegetarian "meat" bouillons.
TVP® Chili
In a saucepan, mix boiling water with bouillon powder. Add TVP®. Simmer gently for 15 minutes. Drain any unabsorbed liquid. Saute` rehydrated chunks in oil until browned. Add tomatoes, peppers, beans, and seasoning mix. Heat to boiling. Turn to medium simmer, and cook 20 - 30 minutes, stirring often. Top with cheeze, if desired. Serve with rice and warm tortillas.
2 cups cooked beans (pinto, kidney, black, etc) 1 can chopped tomatoes (with or without chili peppers) 1 bell pepper, seeded and diced (optional) Fresh or canned chopped jalapeno, to taste (optional) 1 cup TVP® chunks or granules 1 cup boiling water 1 tsp vegetarian 'beef' bouillon powder 1/3 cup chili seasoning mix (Gebhardt's, Chili-O, etc), or to taste Salt to taste Hot sauce to taste Cheeze (optional)
TVP® "Chicken"
In a saucepan, bring water, bouillon, sugar, and seasonings to a boil. Add TVP®, and turn heat off. Let stand for 15 - 20 minutes. Drain any excess liquid. Saute` soaked, drained TVP® in a little oil until lightly browned. This TVP® "Chicken" is now ready to be used in any dish in place of cooked chicken.
1 cup TVP® granules (plain, or chicken-style)* 1 cup water 2 tsps vegetarian 'chicken' bouillon powder 1/4 tsp sugar or equivalent 1/4 tsp poultry seasoning 1/8 tsp celery seed 1 tsp mild oil (or as needed) Refrigerate unused portions. Can be frozen.
Suggestions: Potpies, gravies, soups, stews, pita bread sandwiches, ala kings, patties (mix with breadcrumbs), stir-fries, etc.*NOTE:
Large chunks of TVP® do better simmered in the liquid, not just soaked. Simmer over low heat for 15 - 20 minutes. Liquid should be absorbed, and chunks should be tender. If chunks are not yet tender, add more water and bouillon, and cook until tender. Brown as above.
TVP® "Chicken" Salad
Drain excess liquid from "chicken." Put in bowl with celery seed and poultry seasoning; mix well. Mix in celery, onion, and bell pepper. Add mayo to desired consistency. Chill 1 hour or more. Serve on lettuce leaves, in sandwiches, or as desired.
1 cup TVP® "Chicken," prepared as above (including sauteeing) 1/3 cup chopped celery 1 Tbs minced fresh onion (optional) 1/8 tsp celery seed 1/4 tsp poultry seasoning 1/2 bell pepper, seeded and chopped Soy Mayo
TVP® "Beef" Stew
Dissolve bouillon in boiling water. Soak TVP® chunks in this mixture for 20 minutes. Saute` rehydrated TVP® in oil until lightly browned. Cook veggies in 2 & 1/2 cups water until tender. Drain veggies, reserving cooking water. Measure cooking water. You need 2 cups. If not enough, add more water to make 2 cups. Add gravy mix and milk powder and cook, stirring constantly, until thickened. Stir in TVP® 'beef,' and cook, stirring constantly, until hot. If gravy is too thick, stir in some more water. Serve over noodles, rice, or biscuits.
1 & 1/4 cups water, more as needed 2 cups mixed vegetables (peas, carrots, and diced potato) 2 packets brown gravy mix (Hain, etc) 1 cup TVP® chunks 1 & 1/4 cups boiling water 2 tsps vegetarian 'beef' bouillon powder 1 tsp oil 1/4 cup soymilk powder or rice milk powder 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 8Place 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.
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 Nutrition information per serving: 78 calories, 4 g protein, 16 g carbohydrate, 0 g fat, 150 mg sodium, 0 mg cholesterol
Quick Chili
Serves 8Texturized vegetable protein adds flavor and texture and is available in natural food stores.
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
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)
Banana Cake
Serves 9Preheat 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.
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 Nutrition information per serving: 220 calories, 5 g protein, 47 g carbohydrate, 1 g fat, 301 mg sodium, 0 mg cholesterol
The following recipes are copyrighted and used with permission. Thank you Indiana Soybean Board
Game Day Pretzels
In large mixing bowl, combine 1 cup all-purpose flour with oats, soy flour, sugar, yeast and salt; mix well. In small saucepan, over low heat, heat soymilk, water and margarine until hot. Add to flour mixture; beat 3 minutes. Stir in enough remaining flour to form soft dough that pulls away from sides of bowl. Knead on floured surface until smooth and elastic. Cover loosely with plastic wrap; let rise 10 minutes. Divide dough into 24 pieces; roll each piece into a 12-inch rope. Shape into pretzels or desired shapes. Place on lightly greased baking sheets; cover loosely with plastic. Let rise 10 minutes. Preheat oven to 350° F. Brush pretzels with beaten egg and coat with Kosher salt. Bake 15-20 minutes or until golden brown. Cool.
2 1/2 cups all-purpose flour 1 1/4 cup oats 1 cup soy flour 2 Tbs sugar 1 package quick-acting dry yeast 1 1/2 tsp salt 3/4 cup soymilk 3/4 cup water 2 Tbs margarine 1 egg, beaten Kosher Salt crystals to taste
Yield: 24 pretzels. Serving size: 2 pretzels. Per serving: 203 calories, 8 g protein (2.8 g soy protein), 32 g carbohydrate, 5 g total fat (0.8 g sat fat) , 450 mg sodium, 18 mg cholesterol, 3 g dietary fiber.
Zesty Corn Muffins
Preheat oven to 425° F. Spray muffin pans with non-stick spray. In medium bowl, combine first five ingredients. Stir together buttermilk, soyoil and eggs, and add to dry ingredients. Gently stir in cheese and green chilies. Pour into muffin pan. Bake for 22 to 25 minutes. Yields 12 muffins.
3/4 cup flour 1/4 cup soy flour 1 cup yellow cornmeal 2 tablespoons sugar 4 teaspoons baking powder 1 teaspoon salt 1 cup buttermilk 1/4 cup soyoil 2 eggs, slightly beaten 1/2 cup shredded cheddar cheese 1/4 cup chopped green chiles
Per serving: 165 calories, 5 grams protein, 17 grams carbohydrates, 7 grams total fat, 2 grams saturated fat, 33 mg cholesterol, 383 mg sodium.
Potato and Corn Chowder
In a medium saucepan, combine the potatoes, onion, water, bouillon, parsley, salt and pepper. Bring to a boil, reduce heat and simmer until potatoes are tender, about 15 to 20 minutes. Remove pan from heat and stir in both cans of corn. Put two cups of the mixture into a blender and briefly puree. Do not overblend or potatoes will become gummy. Return the pureed mixture to the saucepan, stir in the soymilk and heat thoroughly. Adjust spices and seasonings to taste.
4 large Yukon Gold potatoes, cut into 1/2 inch cubes, skin left on 1 large onion, chopped 2 cups water 1 tsp chicken or vegetable bouillon powder 2 tsp dried parsley 1/2 tsp salt 1/4 tsp pepper 1 (14.5 oz.) can cream style corn 1 (14 oz.) can whole kernel corn, drained 1 cup plain soymilk
Yield: 6 cups. Serving size: 1 1/2 cup. Per serving: 370 calories, 3 g fat (0 g sat fat), 12 g protein (1.5 g soy protein), 79 g carbohydrate, 1055 mg sodium, 0 mg cholesterol, 8 g dietary fiber.
Italian Meat Balls
Combine the tomato sauce, water, Worcestershire sauce and bring to a boil. Pour over the textured soy protein and set aside until ready to use. Cook the mushrooms, onions, zucchini and garlic in a nonstick pan. Add water if needed to prevent sticking, but cook away any excess liquid. Combine the textured soy protein, cooked vegetables and remaining ingredients in a mixing bowl. Mix together well. Using 2 Tbs of mixture at a time, form balls and place on a nonstick baking sheet. Bake for 20 minutes at 350° F, turning once. (If you don't want to bake, brown the balls in a nonstick skillet over moderate heat.)
1/4 cup tomato sauce 3 Tbs water 1 tsp Worcestershire sauce 2/3 cup dry textured soy protein 1/2 cup chopped mushrooms 1/2 cup chopped onions 1 cup grated zucchini 1 clove garlic, minced 3/4 cup canned soybeans, drained & mashed 3/4 tsp each basil & oregano 1/4 tsp each sage & salt 1/8 tsp pepper 3/4 cup dry bread crumbs 1/4 cup rolled oats
Yield: 8 servings. Serving size: 2 meat balls. Per serving: 138 calories, 3 g total fat (05 g sat fat), 12 g protein (7 g soy protein), 18 g carbohydrate, 220 mg sodium, 0 mg cholesterol, 4 g dietary fiber.
Honey Nuggets
Munch on a handful of these nuggets, or sprinkle them on cereal, yogurt, applesauce, etc. for a little crunch and a lot of nutrients!Microwave method: Put the TSP into a microwave safe pie plate. Add the honey and stir to mix well. Spread it evenly across the plate. Microwave on high for about 3 minutes, stirring every 20 seconds to avoid scorched spots. Nuggets are done when golden brown and only slightly sticky to the touch. Allow to cool and then crumble with your fingers to separate the clumps.
1/2 cup textured soy protein (TSP) 1 Tbs honey Oven method: Mix the TSP and honey, then spread evenly on a non-stick cookie sheet. Cook in a 300° F oven for about 6 minutes, stirring often. Watch carefully near the end. Bake 1 minute more if nuggets are sticky when cool.
Yield: 8 burgers. Serving size: 1 burger. Per serving: 248 calories, 4 g total fat (1 g sat fat), 27 g protein (6 g soy protein), 26 g carbohydrate, 715 mg sodium, 43 mg cholesterol, 2 g dietary fiber.
Meatless Stroganoff
Simmer textured soy protein in beef broth, water and beef bouillon for 5-7 minutes until tender. Drain textured soy protein and save liquid. Cook onions in oil until transparent; add mushrooms and drained textured soy protein. Stir in flour until it is absorbed. Gradually add reserved liquid, stirring until thickened. Add sherry, salt, pepper, and sour cream; heat thoroughly without boiling. Prepare noodles as directed on package and add to sauce. Yield: 6 servings. Serving size: 1 1/4 cup. Per serving: 219 calories, 9.5 g total fat (2.5 g sat fat), 14 g protein (8 g soy protein), 18 g carbohydrate, 800 mg sodium 21 mg cholesterol, 3.5 g dietary fiber.
1 ¼ cup water 1 cup beef broth 1/2 cup light sour cream 1 (4 oz.) can mushrooms 2 1/4 cup egg noodles 1 cup textured soy protein 1/2 cup onions, chopped 3 Tbs soybean oil 1 1/2 Tbs wheat flour 1 beef bouillon cube 1 tsp salt 1/4 tsp pepper
Web page maintenance: Al Durtschi, E-mail - rcox@mail.lcc.whecn.edu
Home Page: http://waltonfeed.com/
All recipes compiled by Desi Ellis.
Revised: 16 Apr 01