The Mighty Soybean
Soybeans and many foods made from them are packed with vitamins and minerals such as calcium, iron, magnesium, copper and some B vitamins. Soy protein helps to lower cholesterol levels and may help to protect bone health and kidney function. Soy
products also contain heart and bone-protecting plant isoflavones.

Textured Soy Protein
Textured Soy Protein (TSP), also known as Textured Vegetable Protein (TVP), is made from soy flour that is compressed until the protein fibers change in structure. When it
is rehydrated with boiling water, it has a texture similar to ground beef. TSP has a long shelf life and can be kept in a tightly sealed container at room temperature for at least one year. Once it is rehydrated, it should be refrigerated and used within a few days or it can be frozen.

TSP usually will triple in volume when hydrated. For example, 1 pound of dry TSP will make about 3 pounds of hydrated TSP. Generally, rehydrate every 1 cup of TSP with 7/8 to 1 cup of hot or boiling water and let stand for a minimum of 5 to 10 minutes. TSP can also be rehydrated with chicken, beef or vegetable broth, or fruit juices. Adding a little catsup, vinegar or lemon juice helps TSP to rehydrate quickly.

You can add dry TSP directly to chili, soups, stews and other dishes with large amounts of liquid. Simmer or cook until completely rehydrated and mixture is cooked. Add extra liquid ingredients if necessary. A single serving (½ cup or 43 grams dry, or 1 cup rehydrated) of unflavored TSP contains about 120 calories, 14 g carbohydrate, 8 g dietary fiber, 23 g protein and 0 g of fat, cholesterol and sodium. Flavored TSP
products may contain fat and sodium.

Dried Soybeans
The little soybean is a nutritional powerhouse that has been a staple of the Asian diet for over 5,000 years. The yellow soybean is the most familiar.

Soybeans contain protein that is of very high quality and are rich in fiber. They contain a vegetable source of polyunsaturated omega-3 fatty acids, which may help to reduce the risk of heart disease. Soy protein helps to lower cholesterol levels. Soybeans are rich in special plant compounds called isoflavones which may play a role in reducing some symptoms of menopause, protecting bone mass, and decreasing cancer risk.

Storing Dried Soybeans
Dried soybeans are sold in bulk aisle at the Co-op. These can be stored in an air-tight container for long periods of time. Cooked soybeans, both yellow and black, are now available in cans in the grocery aisles.

Cooking Basics
As with any dried beans, you must sort through the soybeans before cooking and discard any broken beans or small stones that you find, then rinse the beans well. Dried soybeans can be cooked in either of the following ways:

• Traditional. Soak soybeans in 4 cups of water for each cup of beans for 8 hours or overnight. If the weather’s warm or you soak the beans longer, refrigerate them. Drain and rinse the beans, then add 4 c of fresh water for each cup of beans you started with. Bring to a boil, reduce heat and skim off excess foam. Simmer about 3 hours, adding more water as needed, until the beans are tender. They will remain somewhat firm. Black soybeans cook in only about 1-1/2 hours.

• Quick soak. Put the beans into a pot with 4 c water for each cup of beans and then bring to a boil. Boil for about 2 minutes, then remove from the heat. Cover pot and let sit 1 hour. Drain and rinse beans, then cook in the traditional method.

Dried Soybean Tips:
• Do not add salt or acidic ingredients (such as tomatoes, lemon juice or vinegar) to yellow soybeans until they are thoroughly cooked or the beans will not soften properly. However, you may add these when cooking black soybeans to help them retain their shape.
• The water used for cooking soybeans makes a tasty base for soups, sauces and gravies. The liquid from black soybeans is especially flavorful.
• Prepare a big batch of soybeans and freeze them in small containers or zippered bags to be used as needed.
• Add cooked soybeans to soups, stews, chilies or casseroles.
• Substitute canned and home-cooked beans for each other in recipes (a 15-oz can contains about 1-1/2 cups beans).
• Try using black soybeans in recipes calling for regular soybeans or other dried beans.

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TSP Tacos Serves 4 (2 tacos per serving)

1 cup dry TSP
7/8 cup boiling water
1-1/2 cup tomato sauce
1-1/2 tsp chili powder
1-1/2 tsp garlic
1 tsp sugar
8 corn tortillas
Chopped tomatoes, lettuce and salsa

Pour the boiling water over the TSP and set aside. Mix the next four ingredients and simmer for 10 minutes. Add the TSP and cook for another 10 minutes. Serve in warmed tortilla shells topped with lettuce, tomatoes and salsa.

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Stuffed Peppers Serves 4

1 c TSP, soaked in 7/8 c boiling water
1 medium onion, chopped
2 cloves garlic, minced
1 Tbs soy (vegetable) oil
1 cup cooked rice
1 cup tomato sauce
1/4 cup walnuts
4 bell peppers
2 cups vegetable broth

Saute the onion and garlic in the oil until tender. Mix all ingredients except the
peppers. Cut off the top of the peppers and remove seeds. Stuff each pepper with the mixture. Place peppers in a baking pan and pour vegetable broth around the base of the peppers. Cover and bake at 350°F for 30 minutes.

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Asian Meets Cajun Gumbo Makes 6 - 1½ cup servins

2 Tbs vegetable oil
2 cans (14-½ oz.) stewed tomatoes
½ cup chopped onions
1 cup diced green pepper
2 cloves garlic, minced
1 tsp dried thyme, crushed
2 Tbs soy flour
1 tsp salt
2 Tbs all-purpose flour
¼ to ½ tsp cayenne pepper
2 quarts vegetable, fish or chicken stock
¼ tsp ground pepper
2 cups cooked soybeans
½ lb. medium cooked, peeled shrimp
1 can (14-½ oz.) cut okra, drained
4 to 6 cups cooked white rice

Heat oil in a heavy, large pot; add onions, and garlic and sauté until onions are tender. Mix flours together with ½ cup stock. Gradually stir flour mixture into onion mixture until a smooth thin paste forms. Add soybeans, okra, tomatoes, green pepper, seasonings and remaining stock. Bring mixture to boil; reduce heat and simmer 10 minutes. Add shrimp and simmer 5 minutes or until thoroughly heated, serve over rice.

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