Vegetarian Diet

Lesson 2: Veggin' Up

Modify Your Favorite Recipes

Soybeans can add to your daily quota of plant source foods and make a suitable meat substitute. Soybeans are high in fiber, low in saturated fat, have no cholesterol, and are the only common plant food that provides complete protein, which means that it has all of the essential amino acids in the right amounts. Soy protein is comparable to that found in meat, milk, and eggs.

Products and brands will vary so be sure to read labels, but generally ½ cup cooked soybeans will yield 150 calories and 14 gm protein. ½ cup tvp yields 125 calories, and 25 gm protein, and 1 cup soymilk yields 100 calories and 7 gm protein.

According to the FDA, 25 grams of soy protein may reduce the risk of heart disease. Studies show that omega-3 fatty acids, as well as high fiber content found in soybeans, lower blood cholesterol levels which reduce risk of heart disease, in contrast to saturated fats and low fiber found in animal products which raise blood cholesterol levels and can contribute to heart disease.

Soybeans are also a good source of iron and contain two essential fatty acids, linoleic and linolenic, which the body does not produce and are needed to aid in the absorption of nutrients.

Soybeans are rich in fiber and phytonutrients that have been shown to reduce the risk of certain cancers. Asian populations regularly using soy products have half the rate of cancer as similar communities not using soy products. High fiber foods digest more slowly, helping us to feel 'full', and to control blood sugar spikes, which can lead to cravings.

Clinical studies have indicated that regular use of soy protects menopausal women against bone loss and osteoporosis, and there's even evidence that legumes may protect against wrinkles.

If you love hot dogs or lunch meats, you can enjoy the soy versions without guilt. If you love spaghetti and meatballs, try making the meatballs from soy sausage. You may be pleasantly surprised. There are many good soy products available today, and regular supermarkets are carrying more and more of them.

Soymilk is made from whole soybeans and filtered water. It comes in plain, vanilla and chocolate. Some brands are very tasty and can be used in any recipe calling for milk. It adds a creamy flavor to smoothies. Check labels for added calcium.

Soy based cheeses and ice creams are also available. Add a dollop of soy frozen dessert to a diet root beer and you have a tasty summer treat with a minimum of calories and fat that also adds to your daily quota of plant source foods.

Textured soy protein, TSP, is compressed soy flour that is high in fiber and protein and low in fat and sodium. It stores easily and, rehydrated, can be used as a replacement in any recipe that calls for ground beef.

Textured Vegetable Protein or TVP ® is a registered trademark of the Archer Daniels Midland Company. TVP is soybeans with the oil extracted. The product is fat-free, cooks cleaner and quicker than meat, is comparable to meat in protein, and has fewer calories than meat. TVP can be used with, or in place of, meat in recipes such as lasagna, chili, or tacos, with very little change in taste.

Tofu, (bean curd) is made from curdled soymilk. It comes in soft or firm and is somewhat bland in taste but takes on the taste of other foods. Firm tofu can be marinated, baked, or stir-fried, or used in soups, salads, and sandwiches. Soft tofu can be used in puddings and dips to make them more creamy, or even as an egg replacer in recipes.

Tempeh, made from fermented, cooked whole soybeans, is a chewy product and can be used in many recipes in place of meat.

Miso is a thick paste made from soybeans and can be used as a soup or in drinks.

Natto is made of fermented, cooked whole soybeans. It has a cheesy texture and can be used as a spread or in soups.

Edamame is the Japanese name for green soybeans. They make great nutritious snacks and are found in the freezer section at the supermarket.

Wheat gluten also tastes remarkably like meat and can be made by kneading dough in water until all the starch and bran are removed. Or you can purchase it already made into a product known as seitan and it can be roasted, baked, fried, or sliced just as meat.

Note: Some people use a half and half blend of soy product/meat or soymilk/milk.

Read this article explaining more about soybeans. Soy: Can You Get Too Much of a Good Thing?

Veggie Gravy

Heat 4 Tbsp vegetable oil or canola oil in a skillet. Whisk in 5 Tbsp flour, 1/2 tsp fajita seasoning or poultry seasoning, and a pinch of pepper. Add 2 cups of vegetable broth and bring to a simmer.

Veggie Lasagna

1 small chopped onion

2 Tbsp vegetable oil (I prefer a canola, soy, olive blend)

1/2 lb textured soy protein

pinch of pepper

½ tsp garlic powder

2 tsp oregano

1 can tomato soup

1 large can crushed or diced tomatoes

12 oz bag of bite-size noodles

¼ lb shredded Mozzarella

8 oz cottage cheese

8 oz cream cheese

4 oz grated Parmesan cheese

8 oz frozen chopped broccoli

Saute onion in oil until golden. Add textured soy protein. Stir in all seasonings, soup, and tomatoes and let sauce simmer about 20 minutes, stirring occasionally. Meanwhile, separately boil noodles and broccoli according to package directions and drain. Preheat oven to 350F and, in ungreased 11x13 casserole dish, put layers as follows: Sauce, noodles, Mozzarella, cottage cheese and cream cheese blended with a little milk, broccoli, Parmesan, noodles, sauce. Bake until hot and bubbly.

Note: Cheeses can also be replaced with soy products.

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