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Painless Ways to Add Soy to Your Diet

Tasty new soy products (and recipes) to try

Mediterranean Pasta Salad

Journal as: 3/4 cup "starches and legumes without added fat" + 1/2 cup vegetables without added fat + 1 serving tofu without added fat.

This is a wonderful main dish pasta salad to serve on those hot summer nights!

4 cups dry, thin penne pasta (choose whole wheat pasta if you prefer)
12 ounces frozen sugar snap peas (if using fresh, trim ends and stems)
3 links Tofurky Sweet Italian Soy Sausage by Turtle Island Foods (or 11 ounces similar sausage)
1/3 cup to 1/2 cup julienne-cut sun-dried tomatoes (if packed in oil, drain; if dry, soak in warm water, then drain)
3 tablespoons extra-virgin olive oil
2 to 3 teaspoons minced or chopped garlic
1/4 cup fat-free half-and-half (or substitute soy milk)
2 tablespoons bottled marinara or tomato sauce
2 tablespoon nonfat sour cream (or use soy alternative sour cream)
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
Salt and freshly ground pepper (optional)

  • Bring 5 quarts of water and 1/2 teaspoon salt to boil in large saucepan. Pour in pasta. Stirring occasionally, cook about 12 minutes. Pour in sugar snap peas and continue to boil 1 to 2 minutes (noodles should just be tender). Drain noodles well and place in large serving bowl.
  • While noodles are boiling, brown thinly sliced or coarsely chopped soy sausage in large nonstick frying pan coated with canola cooking spray. Let cool. Once cool; add to pasta in serving bowl. Stir in sun-dried tomatoes.
  • Place remaining ingredients in small food processor, or use a medium-sized bowl and a wire whisk. Puree briefly just to blend. Pour dressing over noodle mixture and stir to blend. Season with freshly ground pepper and salt if desired. Refrigerate until needed.

Makes 8 servings.

Per serving: 380 calories, 19 g protein, 51 g carbohydrates, 10.5 g fat (1 g saturated fat, monounsaturated and polyunsaturated fat information not available for the sausage), 0.3 mg cholesterol, 5 g fiber, 280 mg sodium. Calories from fat: 25%.

Soy Best Taco Salad

Journal as: 1 veggie patty without added fat + 1 cup vegetables without added fat + 1 serving (1/4 cup) starch without added fat + 1 serving (1/2 cup) soy yogurt unsweetened.

You decide whether you want to use soy cheddar cheese and soy sour cream or the dairy versions of these products.

12 ounce package Smart Ground Taco/Burrito (Veggie Protein Crumbles) by LightLife
1 1/2 cups shredded soy cheddar cheese (i.e. Veggie Shreds Cheddar Flavor by Galaxy) or reduced-fat sharp cheddar cheese
1 head iceberg lettuce, shredded (about 6 cups)
3 tomatoes, diced
1 small sweet or mild onion, chopped
15-ounce can lower sodium kidney beans, drained and rinsed
Sliced black olives (optional)
5 ounces reduced-fat tortilla chips or baked tortilla chips (crumbled lightly with hands)

Dressing:
1/2 cup fat-free or light sour cream (or substitute soy sour cream)
1/2 cup mild salsa

  • Brown the veggie protein crumbles until nicely browned in a large nonstick skillet. Let cool.
  • In a large bowl, toss the soy crumbles with cheese, lettuce, tomatoes, onion, and beans. Add sliced olives if desired.
  • In small bowl, blend dressing ingredients well. Add the crumbled chips and dressing to the rest of the salad ingredients right before serving.

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