Rae Udy

Recipes: Soy Burgers and Soy Stew

By Rae Udy

Nutrition experts are encouraging Americans to discover the nutritional value of soybeans.
Each cup of cooked soybeans contains 22 grams of protein with no cholesterol. They are also high in iron, thiamine, vitamins A and E and calcium.
Soy comes in different shapes, sizes and varieties. One of my favorites is TVP or textured vegetable protein. Made from low-fat soy flour and processed into chunks, flakes or granules it is often used as a meat replacement.
Look for beef, chicken and natural flavors of TVP at your health food store. TVP must be reconstituted with boiling water or broth before use. After soaking for ten minutes proceed with your favorite recipes for chili, tacos, burgers, loafs, stews and spaghetti sauce by replacing the prepared TVP for meat in the dishes.

SOY BURGERS
1 1/3 cup beef-flavored soy TVP granules
1 cup boiling water
2 eggs or soy egg substitute
2 Tablespoons finely chopped onion
2 Tablespoons quick cooking oatmeal, uncooked
½ (one-half) teaspoon garlic powder
½ (one-half) teaspoon chili powder
½ (one-half) teaspoon salt
Dash of black pepper

Place dry soybean granules in a bowl. Pour boiling water over soy and set aside for ten minutes. Add remaining ingredients and stir well. Heat a heavy griddle or saucepan pan over medium-high heat. Lightly oil or spray when hot. Carefully spoon about one-third cup mixture onto hot griddle. Form into four-inch patty using the back of a spoon. Cook well before turning to cook other side, about three to four minutes. Add a slice of low-fat cheese to melt on second side. Serve on whole wheat buns with the works. Sliced tomatoes, onion, lettuce, pickles, catsup and mustard are my favorites. Yields 4 large burgers.

SOY STEW
2 cups beef-flavored soy TVP chunks
1 cup boiling water
2 Tablespoons unbleached flour
1 Tablespoon olive oil
1 eight-ounce can tomato sauce
2 Tablespoons chili powder
1 teaspoon salt
1 teaspoon garlic powder
¼ (one-quarter) cup chopped onion
4 medium potatoes, cubed
2 carrots, cut into two-inch sticks
3 cups water
Salt and pepper to taste
In a bowl, cover soy chunks with boiling water. Allow to sit for ten minutes. Sprinkle with flour and set aside. Heat oil in a heavy soup pot over medium heat. Fry floured soy chunks until crisp and brown on all sides. Add tomato sauce, spices and onions. Bring to boil then lower heat to simmer for about one hour. Add remaining ingredients and bring back to boil. Lower heat and cover. Simmer until carrots are tender. Serves six.