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
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
This is a wonderful main dish pasta salad to serve on those hot summer
4 cups dry, thin penne pasta (choose whole wheat pasta if
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
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%.