Soy Light Lunches

The soy bean arrived in Europe in 1692, when a German botanist returned from japan. ln 1854, an American expedition to japan brought back two varieties. But, it wasn’t until the 20th century, when scientific research revealed its great nutritional qualities, that the bean was embraced.

There are over a thousand known varieties of soy beans but very few are marketed commercially. Two main varieties are grown in western countries—one for commercial use and the other for eating fresh or dried.

You can use soy in any cooking and for all meals. This is the first in our series of recipes which use soy products. If you have not already done so, you should read our main article about soy: What is soy and where does it come from?

SAVOURY FRENCH TOAST WITH FRIED TOMATOES

4 vine-ripened tomatoes
1 teaspoon sugar
1 tablespoon soy bean oil
1 1/2 cups (200 g) grated soy cheese
1/4 cup (5 g) lightly packed fresh basil
8 slices soy and linseed bread
2 eggs
I/4 cup (60 ml) soy milk
25 g soy spread or margarine
fresh basil sprigs, to garnish

1 Preheat the oven to warm 160°C (315°F/Gas 2-3). Cut the tomatoes in half, sprinkle with sugar and season. Heat 1 teaspoon of the oil in a stainless steel frying pan. Add the tomatoes cut-side-down and fry over high heat for 1-2 minutes, or until a crust has formed. Place on a baking tray and bake for 10 minutes. Wipe the pan clean.

2 Divide the cheese and basil evenly among 4 slices of bread, then top with the remaining bread slices. Pat down well to form a tight sandwich (remove the crusts, if desired).

3 Beat the eggs and milk together in a bowl, then season well. Dip the sandwiches in the egg mixture until saturated but not soggy

4 Heat the soy spread and remaining oil in the pan. Cook the sandwiches over medium heat for 2 minutes each side, or until crisp and golden.

5 Cut the sandwiches in half and arrange one triangle leaning againstthe other. Serve with the tomatoes.

NUTRITION PER SERVE: Protein 23 g; Fat 35 g; Carbohydrate 27 g; Dietary Fibre 5.5 g; Cholesterol 140 mg; 2056 kJ (490 cal)
Note: Day-old bread is preferable when making French toast, as it will not absorb as much liquid as fresh bread.

SOY LENTIL BURGERS WITH PEANUT SAUCE

3 tablespoons soy bean oil
1 large brown onion, finely chopped
1 clove garlic, crushed
1 large carrot, finely grated
2 teaspoons mild curry powder
1 cup (250 g) red lentils, washed
2 cups (500 ml) vegetable stock
250 g firm tofu, drained
1/2 cup (15 g) fresh coriander leaves
2 cups (160 g) fresh wholemeal breadcrumbs
6 hamburger buns
lettuce leaves, to serve

Peanut sauce

3 tablespoons smooth peanut butter
2 cloves garlic, crushed
1 tablespoon sesame oil
1 tablespoon soy sauce
1 tablespoon sweet chilli sauce
1/2 cup (125 ml) coconut milk

1 Heat 1 tablespoon of the oil in a frying pan. Add the onion and cook over medium heat for 2-3 minutes, or until lightly golden. Add the garlic, carrot and curry powder and cook for a further 1 minute. Stir in the lentils and stock and cook over low heat, stirring occasionally for 20 minutes, or until the lentils are cooked. Drain well, then allow to cool slightly

2 Place half the lentil mixture in a food processor. Add the tofu and coriander leaves and process to
combine. Transfer to a bowl, add the breadcrumbs and the remaining lentils and mix together to form a thick mixture. Form into 6 large patties, then cover and refrigerate for 1 hour.

3 Heat the remaining oil in a frying pan. Cook the patties in batches, for 3-4 minutes, or until crisp and golden. Turn over and fry the other side for another 3-4 minutes, or until crisp and cooked through.

4 To make the peanut sauce, place the peanut butter, garlic, sesame oil, soy and sweet chilli sauces and coconut milk in a bowl. Stir until it forms a smooth paste—add a little water if it is too thick.

5 Serve the patties on toasted hamburger buns with lettuce leaves and the peanut sauce.

NUTRITION PER SERVE: Protein 28 g; Fat 30 g; Carbohydrate 76 g; Dietary Fibre 12 g ; Cholesterol 0 mg; 2884 kJ (690 cal)

CHINESE HOT AND SOUR SOUP

8 dried shiitake mushrooms
2 teaspoons cornflour
2 teaspoons sesame oil
1 litre vegetable stock
125 g bamboo shoots, julienned
125 g silken firm tofu, out into
7.5 cm long thin strips
2 teaspoons light soy sauce
3 tablespoons white wine vinegar
1/2 teaspoon white pepper
spring onions, thinly sliced, to garnish

1 Soak the mushrooms in a bowl with 1/2 cup (125 ml) hot water for 30 minutes. Drain and reserve the liquid in a small bowl. Discard the stems and cut the caps into quarters. 2 Whisk the cornflour, sesame oil and 2 tablespoons of the stock together in a small bowl.

3 Place the remaining stock and reserved mushroom liquid in a large saucepan and bring to the boil. Add the mushrooms and bamboo shoots. Season with salt, reduce the heat and simmer for 5 minutes.

4 Add the tofu, soy sauce, vinegar and white pepper. Return the soup to a simmer. Stir in the cornflour mixture and cook until the soup thickens slightly Pour into individual serving bowls and garnish with the spring onion.

NUTRITION PER SERVE: Protein 3.5 g; Fat 4 g; Carbohydrate 6 g; Dietary Fibre 1 g; Cholesterol O mg;
320 kJ (75 cal)

LENTIL SOUP WITH SPICED YOGHURT

1 tablespoon soy bean oil
1 large onion, finely chopped
2 cloves garlic, crushed
1 teaspoon ground cumin
1/2 teaspoon garam masala
½ teaspoon sambal oelek
1/4 cup (60 g) tomato paste
1 cup (250 g) red lentils
1 teaspoon sugar
415 g can crushed tomatoes
3 cups (375 ml) vegetable stock
1/2 cup (125 g) plain soy yoghurt
2 tablespoons fresh coriander leaves
fresh coriander sprigs, to garnish

Spiced yoghurt

1 cup (250 g) plain soy yoghurt
2 tablespoons chopped fresh coriander leaves
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon mild paprika

1 Heat the oil in a saucepan. Add the onion and cook over medium heat for l minute. Stir in the garlic, cumin, garam masala and sambal oelek and cook for 30 seconds more, or until fragrant. Add the tomato paste, lentils, sugar, crushed tomatoes, stock and 1 cup (250 ml) water to the saucepan and simmer for 20 minutes, or until the lentils are tender.

2 Remove half the soup and leave to cool slightly—keep the remaining warm in the pan over low heat (be careful not to boil). Place the cooled portion in a food processor or blender, add the yoghurt and coriander leaves and blend together until smooth. Add the blended mixture to the remaining soup and stir well to combine. Keep warm over low heat—do not reboil.

3 To make the spiced yoghurt, combine the yoghurt, fresh and ground coriander, cumin and paprika
in a bowl, just before serving.

4 Serve the soup in individual soup bowls with a dollop of spiced yoghurt and garnish with a sprig of coriander.

NUTRITION PER SERVE (6): Protein 12 g; Fat 3 g; Carbohydrate 20 g; Dietary Fibre 6 g; Cholesterol O mg; 553kJ (156 cal)
Note: This soup can sometimes have a slightly curdled appearance due to the yoghurt, but it in no way detracts from the flavour of the dish.

Also look at Soy at Breakfast Time

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What is Soy? Where does it come from?

There is an ever-increasing tide of information about the many health and nutritional benefits of soy foods, matched by a steady stream of soy-based products appearing on the supermarket shelves. The more we find out about the humble bean, the better the news seems to get.

This article and succeeding recipes aims to help you incorporate more soy into your diet with a selection of delicious and nutritious recipes from breakfast to dessert. Both vegetarians and meat eaters will find a wealth of ideas to suit their eating habits. This article does not tell you to eliminate any particular foods such as eggs or dairy products, but rather uses soy foods in conjunction with more traditional ingredients to help you enjoy the benefits of this versatile bean and its many products without radically changing your diet.

The adaptable bean

The soy bean has many offshoots: it is boiled, pureed, diluted, sweetened and strained to make soy milk; liquefied with water, coagulated, and set to make tofu; fermented to make tempeh; processed into dried bean curd wrappers; sprouted to make soy bean sprouts; salted and fermented to make
miso and a variety of sweet and savoury bean pastes; roasted and ground to make a high protein flour; and the oil is extracted for cooking. And that’s not all – there is soy—based cheese, cream cheese, yoghurt, ice cream and chocolate which are creeping onto mainstream supermarket shelving systems. If not, try the natural or health food sections.

Health benefits

• Soy beans contain more protein than any other legume, making most soy products an excellent source of non-animal protein.
• With an indirect impact on calcium levels, soy beans enhance calcium retention—animal protein has been shown to increase calcium excretion. Calcium retention is important for maintaining healthy bones.
• Soy beans are also a good source of soluble fibre (which reduces the risk of digestive disorders), omega—3 fatty acids (essential to the functioning of the central nervous system), iron, B vitamins, vitamin E, potassium, zinc and other essential minerals.
• Generally dairy free, soy foods can be enjoyed by people who suffer from lactose intolerance. However, always check the packaging labels as some soy products (like soy cheese) can contain dairy proteins.
• Soy foods can be useful in easing the symptoms of menopause, as they contain phytoestrogens which are believed to help alleviate the effects of low oestrogen production in the body.
• Soy products can also be useful in the dietary treatment of diabetes as they have a low glycemic index and are cholesterol free.

Genetic modification

The debate on genetically modified foods (soy beans among them) has been heated. There is concern about the effects on human health and the environment—on the other hand, it may make production and transportation more cost efficient, bringing cheaper foods to the consumer.

But what is genetic modification? In a nutshell, it introduces deletes or enhances particular characteristics depending on whether they are ‘desirable’ or ‘undesirable’. New laws regarding the labelling of foods that contain genetically modified ingredients should make it easier for consumers to make the choice between genetically modified or non-modified foods. Many soy foods use non-
genetically modified beans; however, some products don’t, so check the label carefully before use.

Where the bean began

So where did this wonder bean come from? The soy bean plant is native to China and has been used extensively in Chinese cuisine for over 4,000 years. This small bushy plant bears clusters of hairy seed pods directly attached to the stem. Each pod contains two t three seeds and can be either green, yellow or black.

The soy bean arrived in Europe in 1692, when a German botanist returned from japan. ln 1854, an
American expedition to japan brought back two varieties. But, it wasn’t until the 20th century, when scientific research revealed its great nutritional qualities, that the bean was embraced.

There are over a thousand known varieties of soy beans but very few are marketed commercially. Two main varieties are grown in western countries—one for commercial use and the other for eating fresh or dried.

Tips on soy products

• Soy milks can vary greatly, brand to brand—some are sweeter and creamier than others. They can be purchased malt-free, calcium-enriched, fresh or in long—life tetra packs, as well as in different flavours.
• Each form of tofu is different in texture and responds differently to particular cooking methods—ensure you buy the most suitable product for your purpose. Textures and flavours also vary between brands.
• For the purposes of this article and its succeeding recipes, soy spread (or soy margarine) and soy butter are NOT interchangeable. Soy butter is suitable for rubbing into flour for pastries or crumbles, but not for melting – soy margarine is best for this.
• Soy cheeses also vary in texture and flavour. They can be very soft and creamy, as well as firm and rubbery. Some are flavoured with herbs and spices.
• Soy flour doesn’t contain the gluten which gives structure to yeast-raised breads, so it can’t replace all the wheat or rye flour in a recipe. The balance of soy flour to wheat flour has been carefully tested to achieve the best results while maintaining the soy content. In some recipes, gluten flour
has been added to improve the texture of certain baked products.

Watch out for recipes that use soy in its many forms

Bill & Sheila’s A-Z of herbs

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