Barbara P. Klein Donna C. Mueller Frances O. Van Duyne University of Illinois at Urbana-Champaign
Using soybeans and soybean products is a good way to lower the cost of serving flavorful nutritious meals and to add more variety to your menus. Soybeans provide high-quality protein and supplement the nutrients in other foods when served with other menu items or mixed with various ingredients. They supply at a reasonable price more protein than other dry beans, as well as appreciable amounts of B vitamins, calcium, phosphorus, and iron. Technological developments in recent years have resulted in a variety
of soybean-based products. Textured soy protein, which is made by cooking
soy flour and other ingredients and forcing the mixture through small holes
into a chamber of lower temperature and pressure, can be found in the form
of small granules or chips, such as
Tofu is a unique food made from the pressed curds of processed soymilk. Known for centuries as the "meat of the fields" in East Asia, tofu contains substantial amounts of high-quality protein. It is low in calories and saturated fat and contains no cholesterol. It is also a good source of the B vitamins, vitamin E, calcium, iron, and phosphorus. Its uncommon texture and delicate flavor suit it for use in many types of recipes, from salads and appetizers to main dishes and desserts. This booklet includes some of the same recipes that appeared in our earlier circular, as well as several new ones developed by Pamela Erickson and tested in the Foods Research Laboratory of the University of Illinois at Urbana-Champaign. We hope that you enjoy trying green soybeans, dry soybeans, soy flour, and tofu in your own home, and that you will experiment and modify some of your own favorite recipes to include soybeans and soy products. GREEN SOYBEANS
DRY SOYBEANS
SOY FLOUR
TOFU
The steps in preparation of green soybeans are described below. SHELLING. Blanch green soybeans by placing the pods in boiling water for 5 minutes, using 2 quarts of water to I pound of beans. Count the time from the moment the beans are put into the water. Drain and cool the beans thoroughly in cold, running water. Break the pods and squeeze out the beans. COOKING: Add 2 cups shelled beans to I cup boiling water containing 3/4 teaspoon salt. Cook covered for 15 to 20 minutes after water returns to boiling. Drain beans and season, or use as directed in recipes. Do not overcook. The soybeans will be bright green and have a firm, nut-like texture. FREEZING. After blanching and shelling the soybeans, pack them in containers suitable for freezing. Seal. Freeze immediately. COOKING FROZEN GREEN SOYBEANS. Add 2 cups frozen beans to 3/4 cup boiling
water containing 3/4 teaspoon salt. Cook covered for 10 to 12 minutes
after water returns to boiling. These beans may be used in the same recipes
as cooked green soybeans.
CHINESE-STYLE SOYBEANS WITH PORK Makes 3 servings 1 green onion
Slice the green onion thinly. Trim fat from pork and cut meat into 1/2-inch cubes. Cut pepper into pieces about 1/2 inch by 1 inch. Heat the oil in a heavy skillet until very hot. Add green onion, pork, soy sauce, and ginger. Stir and cook until meat loses its pink color and turns grey, about 1 to 2 minutes. Remove meat and add soybeans, salt, and green pepper to skillet. Stir
and cook over medium heat for 1 minute. Return meat to skillet and cook
for 1 minute longer. Serve immediately.
SOYBEAN SUCCOTASH Makes 5 servings 1 cup cooked green soybeans
Combine ingredients and heat thoroughly. Season with butter or margarine,
salt, and pepper.
GREEN SOYBEAN SALAD Makes 4 servings 2 cups cooked green soybeans, cooled
Combine ingredients and chill. Serve on salad greens.
 The steps in preparation of dry soybeans are described below. SOAKING. Dry soybeans must be soaked before cooking. Sort the beans, discarding any broken ones, and rinse to remove dirt. Add 3 cups of water for eachcup of beans. Cover the container and let stand in the refrigerator overnight. If necessary, the soaking time may be shortened by boiling the beans in the water for 2 minutes, removing from the heat, covering, and letting them stand at room temperature for 1 hour. COOKING. Remove any loose hulls, and put beans and soaking water into a large kettle. If necessary, add more water to cover beans 1 inch. Add 1 teaspoon of salt for each cup of dry beans. To reduce foaming during cooking, add 1 tablespoon of vegetable oil. Bring beans to a boil. Lower the heat and simmer covered for 1 hour 15 minutes to 3 hours or until the beans are tender. One cup of dry soybeans will yield approximately 21/2 cups cooked beans. Soybeans may also be pressure-cooked. Place the soaked beans in a pressure
cooker with enough water to cover them. Bring to 15 pounds of pressure
over high heat, then reduce heat to low, and simmer 20 minutes. Remove
from heat and allow the pressure to drop before opening.
BOSTON BAKED SOYBEANS Makes 4 to 6 servings 3 cups cooked dry soybeans, drained
Combine all ingredients in a slow cooker. Cook on "high" 3 to 4 hours. Stir occasionally. Bacon may be omitted, and 1/4 cup bacon-flavored soybits added just
before serving.
SWEET AND SOUR MEATBALLS Makes 4 servings
Combine soybeans, pork, ginger root, onion, soy sauce, and pepper; shape into 1-inch balls. Heat oil in large skillet and fry meatballs until crisp and brown. Drain on absorbent paper towels. Add green pepper to remaining oil in pan. Cook, stirring, 2 to 3 minutes. Add pineapple and juice, vinegar, sugar, soy sauce, and catsup; bring to a boil. Stir dispersed cornstarch into boiling mixture. Cook and stir until sauce is thickened. Serve with rice.
CREOLE BEANS Makes 4 servings
Saute the onion, celery, and green pepper in oil in a skillet until
onions are golden and the other vegetables are tender. Blend in the flour,
salt, pepper, mustard, Worcestershire sauce, and brown sugar, and add the
tomatoes and water. Simmer uncovered for 10 minutes, adding more water
if necessary. Add the soybeans and heat for 10 to 15 minutes. Garnish with
cooked crumbled bacon, bacon-flavored soybits, or chopped parsley, if desired.
SPINACH LASAGNA Makes 6 to 8 servings.
In a large skillet, saute the onion and garlic in oil. Add soybeans
and continue to cook until slightly browned. Add the tomatoes, tomato paste,
and seasonings. Simmer uncovered for 30 minutes, stirring occasionally.
Cook the lasagna noodles in boiling salted water until tender, about 15
minutes. Drain, rinse with cold water, and drain again. Cook the spinach
according to package directions; drain thoroughly. Beat eggs; stir in cottage
cheese and Parmesan cheese. Grease a 9 x 13-inch baking dish. Fill with
alternate layers of noodles, sauce, and a mixture of mozzarella cheese
and cottage cheese. Evenly distribute the spinach between the second and
third layers. Bake at 375 degrees F. for 25 minutes. Let stand 10 minutes
before cutting.
FOUR BEAN SALAD Makes 8 servings 1 1-pound can red kidney beans, drained
Combine soybeans, pepper, and onion in a bowl. In a separate bowl, thoroughly
mix together the sugar, vinegar, oil, parsley, salt, mustard, tarragon,
and basil. Pour this dressing mixture over the vegetables and stir.
Cover the salad and chill thoroughly. Stir the salad occasionally during
chilling. just before serving, stir again. Drain.
SOYBEAN CHILI Makes 6 servings
Brown the meat with the salt in a large saucepan. Add the onion, chili
powder, tomatoes, tomato paste, and sugar. Cook uncovered over low heat
for 1 hour, stirring occasionally. Add soybeans and cook for 15 minutes.
Chili may be made by omitting meat and adding 2/3 cup dry textured vegetable
protein, hydrated with 2/3 cup boiling water.
SOYBEAN SANDWICH SPREAD Makes 4 sandwiches
Combine all ingredients. Use as a sandwich spread.
MEXICALI STUFFED PEPPERS Makes 6 servings
Remove seeds and inner portions from green peppers. Parboil the peppers for 3 minutes in water containing I teaspoon salt per quart. In a large skillet, saute the onions and garlic in oil. Reduce heat and add the soybeans, rice, and chili peppers, 1/2 cup taco sauce, salt, and cheese. (If desired, 1/4 cup cheese may be reserved and used as a garnish.) Stir until thoroughly mixed. Lightly fill peppers with mixture. Pour 1/4 cup taco sauce into each stuffed pepper. (Sprinkle peppers with reserved cheese.) Place peppers in a greased baking dish and bake at 375 degrees F. for 25 to 30 minutes, or until peppers are soft.  BANANA BREAD Makes 1 loaf 1 cup + 2 tablespoons sifted soy flour
Sift and measure soy flour and all-purpose flour. Measure other dry ingredients and sift together with flours. Cut the shortening into the dry ingredients. Add egg, water, and bananas, and mix just until ingredients are moistened. Batter will be very thick. Spread batter into a greased 9 x 5 x 3-inch loaf pan. Cut through the
batter several times with a spatula to get rid of large air bubbles. Bake
at 350 degrees F. for 50 minutes. Remove loaf from pan immediately and
cool on a wire rack.
PUMPKIN BREAD Makes 1 loaf
Sift and measure soy flour and all-purpose flour. Measure other dry ingredients except sugar, and sift together with flours. Set aside. Cream shortening and add sugar gradually, creaming well. Add eggs and beat until light. Blend in pumpkin and water. Add dry ingredients in two portions, blending well after each addition. Pour batter into a greased 9 x 5 x 3-inch loaf pan. Bake at 350 degrees
F. for 65 to 70 minutes. Remove loaf from pan immediately and cool
on a wire rack.
YEAST BREAD Makes 1 loaf 1 tablespoon shortening
Combine shortening, salt, sugar, and scalded milk. Cool to lukewarm. Add yeast softened in lukewarm water. Combine flours and add to the mixture gradually, beating well. Turn the dough onto a floured board and knead until smooth (6 to 8 minutes). Place the dough in a greased bowl, cover, and let rise until double in bulk (1-1/2 to 2 hours) in a warm place (about 80 degree F.). Shape and let rise in a greased 9 x 5 x 3-inch loaf pan until double
in bulk (about 1 hour). Bake at 400 degrees F. for 35 to 40 minutes. To
prevent the crust from becoming too brown, cover loosely with foil after
15 minutes of baking. Remove bread from the oven and brush with melted
butter or margarine.
WHOLE WHEAT SOY BREAD Makes 1 loaf
Mix molasses with lukewarm water and soften yeast in the mixture. Combine all the flours. Add half of the flour mixture and all of the milk solids to the molasses mixture and beat until smooth. Add the salt, oil, and remaining flour or enough flour to make dough easy to handle. Turn dough onto a floured board and knead until smooth (8 to 10 minutes). Place dough in a greased bowl, cover, and let rise until double in bulk (1-3/4 to 2 hours) in a warm place (about 80 degrees F.). Turn dough onto a floured board and shape into a loaf. Place in a greased
9 x 5 x 3-inch loaf pan. Brush the loaf with egg and sprinkle with sesame
seed. Let rise until double in bulk (about 1 hour). Bake at 375 degrees
F. for 40 to 50 minutes.
BROWNIES Makes 16 two-inch squares 2 ounces unsweetened chocolate
Melt chocolate and shortening in large saucepan over low heat. Remove
from heat and cool slightly. Mix in sugar, eggs, and vanilla. Sift the
dry ingredients together twice and then add to the mixture. Mix well.
Add nuts, if desired. Spread the batter in a greased 8 x 8 x 2-inch pan.
Bake at 350 degrees F. for 30 minutes. Cool slightly before cutting.
PEANUT BUTTER COOKIES Makes 3 dozen 3/4 cup shortening
Cream shortening and sugars together. Add peanut butter and mix well.
Add egg and vanilla and beat until smooth. Sift dry ingredients together
twice and add to the shortening mixture. Mix well. Shape portions of dough
into small balls and place 2 inches apart on a lightly greased cookie sheet.
Flatten with a fork. Bake at 400 degrees F. for 6 to 10 minutes.
CHOCOLATE CAKE Makes 2 eight-inch layers 1-1/4 cups cake flour
Sift the dry ingredients except the sugar together twice and set aside. Cream the shortening. Add the sugar gradually to the shortening, creaming well. Add the eggs, vanilla, and melted chocolate and mix until blended. Add the dry ingredients alternately with the milk in three portions. Mix well after each addition. Pour into 2 greased 8 x 1 -1/2-inch round pans lined with wax paper.
Bake at 350 degrees F. for 25 to 30 minutes. Cool for 10 minutes before
removing from pans.
REFRIGERATOR COOKIES Makes 2-1/2 dozen
Cream shortening and sugars together. Add the egg and vanilla. Mix well. Sift dry ingredients together twice and add to shortening mixture. Mix well. Mold dough into a smooth roll about 2-1/2 inches in diameter. Wrap the roll in wax paper and chill overnight or until firm. Cut dough into slices 1/8 inch thick and place slices on ungreased cookie sheet. Bake at 400 degrees F. for 6 to 8 minutes. NUT COOKIES. Mix 1/4 cup chopped nuts in the dough. DATE-NUT COOKIES. Use both cinnamon and vanilla in the recipe. Mix 1/4 cup chopped nuts and 1/4 cup finely cut dates into the dough. ORANGE-ALMOND COOKIES. Omit cinnamon. Add 1 tablespoon grated orange rind to the shortening mixture and mix 1/4 cup chopped almonds into the completed dough. CHOCOLATE COOKIES. Omit cinnamon and blend 1 ounce unsweetened chocolate, melted and cooled, into the shortening mixture.  magnesium salt preparation to help the curds form. Tofu may be purchased in pressed form in oriental markets, health food stores, and supermarkets, or it can be made at home with commonly available utensils. For detailed instructions on making tofu at home, see The Book of Tofu by William Shurtleff and Akiko Aoyagi (New York: Ballantine Books, 1979). Tofu is a cream-colored, gel-like product with a bland or mildly beany flavor. The type of solidifier and the amount of pressing used during the processing determine whether the tofu will be soft or firm. Although the two varieties are comparable in flavor, firm tofu is preferred in recipes where tofu must hold its shape. To remain fresh, tofu must be kept under constant refrigeration. Tofu
purchased packed in water should be drained, and if it is to be used within
24 hours, it should be rewrapped in plastic and refrigerated. Tofu used
at a later date should be drained and
TOFU CHOP SUEY Makes 4 servings. 3 tablespoons butter or margarine
Melt 11/2 tablespoons butter or margarine in a large skillet. Add tofu and fry, stirring occasionally, for five minutes or until tofu is golden brown. Remove tofu. Melt remaining butter or margarine in same skillet. Add celery and onion and saute 2 to 3 minutes. Add bouillon, bring to a boil, then reduce heat, and simmer 5 minutes. Stir in dispersed cornstarch, soy sauce, and molasses. Return mixture to a boil and stir until thickened. Stir in fried tofu and bean sprouts and cook until thoroughly heated. Serve with rice.
FRENCH BREAD PIZZA Makes 6 servings 1 1-pound loaf french bread butter or margarine
Slice french bread in half lengthwise, then cut into thirds to make six pieces. Lightly spread cut side of each piece with butter or margarine. Combine the tomato sauce, Parmesan cheese, garlic powder, oregano, and salt in a small bowl. Spread the buttered side of each slice of bread with sauce, then sprinkle with tofu, and cover with grated mozzarella. Bake at 350 degrees F. for 10 to 15 minutes or until cheese is bubbly. Other toppings may be added before baking, if desired.
CHOCOLATE "CHEESECAKE" Makes 2 8-inch pies 1-1/2 cups semisweet chocolate chips
Chop chocolate chips in food processor or blender, add tofu and blend well. Add remaining ingredients and blend until smooth and creamy. Pour mixture into pie shells. Top with chocolate chips, chopped nuts, or flaked coconut. Bake at 350 degrees F. for 40 minutes. Chill thoroughly before serving.
TOFU FRUIT SALAD Makes 4 to 6 servings 1 3-ounce package cream cheese
Beat cream cheese with liquid from oranges until creamy. Add oranges,
pineapple, and tofu; combine gently but thoroughly. Lightly stir in walnuts;
chill.
THE ILLINOIS COOPERATIVE EXTENSION SERVICE PROVIDES EQUAL OPPORTUNITIES IN PROGRAMS AND EMPLOYMENT. Urbana, Illinois January 1986 Issued in furtherance of Cooperative Extension Work, Acts of May 8 and
June 30, 1914, in cooperation with the U.S. Department of Agriculture.
WILLIAM R. OSCHWALD, Director, Cooperative Extension Service, University
of Illinois at Urbana-Champaign.
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