Rae Udy

RECIPES: Soy Burgers, Soy Tacos

By Rae Udy

April is National Soy Month and experts are encouraging Americans to discover the nutritional value of soybeans. Soybeans are sometimes called the ‘meat of the Orient,’ but many refer to soy as the ‘food of the future.’
Cultivated in China for more than 13,000 years the Chinese name for soybeans means the ‘greater bean’ because of the wealth of nutritional value and the host of different ways of cooking the flavorful bean.
In the early 20th century, nutrition pioneers George Washington Carver and John Harvey Kellogg discovered and began promoting the many health benefits of soybeans and their popularity is still growing.
Sales for soybeans and soy products have steadily increased from $45 million annually twenty-five years ago to $3.65 billion in sales today. It is estimated there are more than 15,000 soy food products available. Soy is now found in desserts, snacks, cereals, soups, sauces, main dishes and drinks.
The World Health Organization considers soybeans one of the richest plant sources of protein and equal to meat and dairy proteins making these tasty beans a perfect match for vegans and vegetarians. Each cup of cooked soybeans contains 29 grams of protein and no cholesterol. They are also high in iron, thiamine, vitamins A and E, calcium and iron.
Dried soybeans can be a pain to cook because they take several hours to soften and also foam a lot. Canned soybeans with no salt added are a more convenient choice and provide the same nutrition as cooked soybeans. Look for green, yellow, brown or black canned soybeans for variety and great taste at your local health food store or major supermarket.
Sources:
www.nutritiondata.com/facts-B00001-01c218a.html
www.whfoods.com/genpage.php?tname=foodspice&dbid=79

SOY BURGERS
2 15 ounce cans brown or yellow soybeans
1 egg 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
1 Tablespoon olive oil, for frying

Open soybean cans and pour into colander. Rinse with cold water and drain well. Place soybeans in a mixing bowl and mash with a potato masher or fork until some are mashed smooth but leave some whole for texture. Add remaining ingredients and stir well. Heat a heavy griddle or pan over medium-high heat. To cook soy burgers, drizzle about one-half teaspoon olive oil in hot pan and swirl to cover pan bottom. Carefully spoon about one-third cup mixture onto hot griddle and form into a four-inch patty using the back of a spoon. Cook about three to four minutes until very brown. Do not turn too quickly or burger will crumble. Turn on other side to cook three to four minutes more. Add a slice of low-fat cheese to melt on second side, if desired. Remove from pan when cheese is melted and burger is crisp and brown. Drizzle pan with a little more oil and repeat cooking process until all burgers are cooked. Serve on whole wheat buns with sliced tomatoes, chopped onions, lettuce leaf and a pickle or all your favorite burger toppings. Yields eight large burgers.

SOY TACOS
2 15 ounce cans black soybeans
½ (one-half) cup mild hot sauce
½ (one-half) teaspoon ground cumin
3 cups finely chopped lettuce
1 tomato, chopped coarse
1 cup shredded low-fat cheddar cheese or soy cheddar cheese
12 warm taco shells
Pour soybeans into colander and rinse with cold water and drain well. Combine with hot sauce and spices in a small saucepan or microwave safe bowl. Heat on medium-low until hot, about five minutes or cook on High for one minute covered in the microwave. Layer warm taco shells evenly with soybean filling, lettuce, tomato and cheese. Pass extra hot sauce to top tacos. Yields six servings of two tacos each.