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Painless Ways to Add Soy to Your Diet

Tasty new soy products (and recipes) to try

Annie Chun's Miso Soup (with tofu)

  • Where to find it: Probably in the soup aisle.
  • What's in it? Soybean paste (miso) and diced tofu are the two soy ingredients. The package did not list grams of soy protein per serving.
  • Nutritional analysis: 1 bowl = 230 calories, 6 g protein, 45 g carbohydrate, 2.5 g fat (0 g saturated fat), 0 mg cholesterol, 2 g fiber, 890 mg sodium. Also: 10% Daily Value for vitamin A, 6% calcium, 8 % iron, and 6% for vitamin C.
  • How does it taste? Pretty good, not great. (Maybe miso soup is an acquired taste.) But this is a very convenient product: Just microwave it with some water, in the bowl it came in, for about 1 minute.

Now that we've checked out what's new in the world of soy, here are a couple of main-dish salad recipes using some of these products. Either makes a great warm-weather meal for vegetarians or anyone who wants to start reaping the health benefits of soy.

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%.

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