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Soy Recipes

Tacos

You will need:

  • 1 pound tempeh, defrosted and cut into large chunks; 1 pound tofu, crumbled; or 1 cup Textured Vegetable Protein (TVP), rehydrated in 1 cup boiling water
  • 1 tablespoons vegetable oil
  • 1 package taco seasoning
  • 1/2 cup water
  • 6 corn tortillas, warmed
  • 1 can vegetarian refried beans, heated
  • Chopped tomatoes
  • Chopped lettuce
  • Chopped scallions
  • Salsa

In a large saucepan, place the tempeh chunks in the oil. Crumble the tempeh chunks with the back of a fork, then cook the tempeh (or the tofu or TVP) over medium heat for about 10 minutes.

Add the taco seasoning and water to the saucepan; cook until the sauce is thick and the tempeh, tofu, or TVP is completely coated.

To serve, spread each tortilla with a generous layer of the refried beans. Add several heaping spoonfuls of tempeh, tofu, or TVP. Sprinkle with chopped tomatoes, lettuce and scallions. Top with Salsa.

Yield: 6 tacos with the following, depending on what you make them with:

  • Tempeh — 274 calories; 20 grams protein; 8 grams fat; 34 grams carbohydrates; 24 percent fat
  • Tofu — 211 calories; 14 grams protein; 6 grams fat; 30 grams carbohydrates; 22 percent fat
  • TVP — 194 calories; 15 grams protein; 2 grams fat; 33 grams carbohydrates; 9 percent fat

Sloppy Joes

You will need:

  • 1 cup textured soy protein (TSP, also called TVP)
  • 1 cup boiling water
  • 16-ounce san sloppy Joe sauce
  • 4 whole-wheat hamburger rolls

To rehydrate the TVP, place the TVP in a medium saucepan and pour the boiling water over it. Add the sloppy joe sauce to the TVP; cook over low heat until heated through. To serve, pour the TVP mixture over the hamburger rolls.

Yield: 4 servings with 196 calories; 15 grams protein; 2 grams fat; 32 grams carbohydrates; 10 percent fat

Curried Tofu, Greens and Pasta

  • Heat in nonstick saucepan and use 2 teaspoons of oil
  • Add and sauté 1 firm package of tofu that has been cubed for a few minutes
  • Add 1 medium onion
  • When onion is translucent, add 2 tablespoons of curry powder
  • Cook until sizzling, about 1 minute
  • Carefully add:
    • 2 tablespoons broth of water
    • 4 cups cooked pasta (small)
    • 3/4 pound greens (spinach, mustard greens or collard greens) rinsed and finely shredded
    • 1/3 cup dark seedless raisins
  • Salt and pepper to taste
  • Cover and cook, stirring occasionally until greens are crisp-tender and pasta is hot, about 8 minutes.

Eggless Tofu Salad

Mix well in bowl:

  • 3 Tbsp low-fat canola oil mayonnaise
  • 2 Tbsp Dijon mustard
  • 1/2 tsp tamari (soy sauce)
  • 1/4 tsp garlic powder
  • 1/2 tsp turmeric
  • 1/4 tsp black pepper
  • 2 tsp fresh dill or 1/2 tsp dry dill

Add and mix well:

  • 1 pkg Mori-Nu extra firm silken tofu, chopped
  • 1/2 cup minced celery
  • 1/2 cup minced onion

Taste and adjust seasoning, if desired. The flavor will improve if you make it ahead of time and refrigerate it for two to three hours before serving.

Use as you would egg salad — in a sandwich, as a stuffing for tomato or as the center of a summer salad.

Italian "Meatballs"

  • Preheat oven to 450°
  • Combine in a large bowl and let stand until water is absorbed, about 5 minutes:
    • 1 cup TVP (texturized vegetable protein)
    • 1 cup boiling water
  • Add and mix well:
    • 1/2 cup fresh bread crumbs (try an herb or parmesan bread)
    • 1/4 cup whole wheat flour
    • 1 teaspoon oregano
    • 1 teaspoon sage
    • 1/2 teaspoon salt
    • 1/4 teaspoon cayenne pepper
    • 1/4 teaspoon fennel seeds
    • 1/2 teaspoon garlic powder or minced garlic
    • 1/2 teaspoon thyme
  • Rub a little olive oil on your hands and roll into balls about the size of a walnut.
  • Place balls in lightly oiled baking tray.
  • Bake until lightly browned.
  • Cover with marinara sauce and let flavors blend for three to four hours.

Use to top spaghetti, or serve with roasted red peppers in a 6-inch piece of horizontally sliced French or Italian bread as an Italian "meatball" sandwich.

Yield: Makes about a dozen "meatballs" that are quick, easy and delicious.

Chocolate Mousse

  • Blend in a blender until smooth:
    • 2 packages Mori-Nu Firm or Extra Firm Silken Tofu
    • 1 tablespoon vanilla extract
  • Add and continue blending until smooth:
    • 1/2 cup cocoa powder
    • 1/2 - 2/3 cup honey (to taste). If honey is firm, heat briefly in microwave or in a pan on low.

You may have to keep stopping the blender and stirring until the tofu is blended smoothly.

You can use this as a pudding, as a dip for strawberries, bananas, kiwis or other fruit or a filling for a pie.

Smoothies

Blend in blender until smooth:

  • 1 cup soy milk (like Eden Soy Extra Original)
  • 1/4 package Mori-Nu Firm Tofu
  • 1 frozen banana (or 1/2 banana and any other frozen fruit of your choice, such as strawberries or blueberries)
  • 2 tsp vanilla or other extracts

 

Reviewed by health care specialists at UCSF Medical Center.

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

Related Information

UCSF Clinics & Centers

Nutrition Counseling Clinic at Mount Zion
1701 Divisadero St., Fifth Floor
San Francisco, CA 94143-0310
Appointments: (415) 353-4174
Office: (415) 353-2291
Fax: (415) 353-2648