Two Quick and Easy Recipes using Soybeans

The theme of Earth Day 2021 is “Restore Our Earth.”  Growing soybeans not only enriches the soil with nitrogen, U.S. soybean farmers understand that their sustainable farming practices help protect our environmental resources.

Soy is an efficiently produced source of protein, in terms of both protein delivery and protein content. For example, one serving of canned black soybeans (1/2 cup) provides approximately 11 grams of complete plant protein. Complete proteins contain all of the essential amino acids in amounts required to meet nutritional needs of children and adults. Soy is a unique vegetable protein source compared to other legumes because it combines high protein content and lower carbohydrate content.  Recipes incorporating canned black soybeans are as simple as they are convenient. You can order canned black soybeans online for a shelf-stable, versatile protein to keep on hand. Don’t forget to recycle the cans.

To make a quick protein snack, try Party Time Roasted Black Soybeans. In a bowl, combine one 15-ounce can of rinsed and drained black soybeans, 1 Tablespoon soybean oil, and 1 Tablespoon seasoning, such as a combination of pepper and garlic salt. Add the seasoned black soybeans to a sheet pan and bake at 350°F for 45 minutes.

Other quick ideas for enjoying canned black soybeans include making Soybean Chili or a batch of Cuban Black Soybean Soup. The soup starts with two cans of black soybeans and 3 cups of low-sodium beef broth. It’s flavored with onion, green pepper, celery, and 1 cup of smoked ham. Season with red pepper flakes, cumin and oregano.

RECIPES

CUBAN BLACK SOYBEAN SOUP Makes 6 servings

• 2 tablespoons soybean oil
• 1 cup diced onion
• ¼ cup diced green pepper
• ¼ cup diced celery
• 1 cup diced smoked ham
• 2 cloves garlic, minced
• 2 (15-oz.) cans black soybeans, not drained
• ½ teaspoon red pepper flakes
• ¼ teaspoon ground cumin
• 2 pinches dried oregano
• 3 cups low-sodium beef broth
• 1 teaspoon salt

METHOD

In large saucepan over medium high heat, heat oil.  Add ham, onion, green pepper and celery and cook, stirring frequently, until vegetables are almost tender, about 3to 5 minutes.  Add garlic and cook another minute.  Add all remaining ingredients.  Heat to boiling, then reduce to a simmer and cook 45 minutes.  (If soup gets too thick, add more water or broth as needed.)

In addition to the Cuban Black Soybean soup, here is another recipe you can make.

Soybean Chili

INGREDIENTS

• 2 large onions, chopped
• 1 each large green and red sweet peppers, chopped
• 1-2 tablespoons chili powder (depends on how spicy you like)
• 1 teaspoon dried oregano
• 1 teaspoon garlic salt
• 2 cans (15 to 16 oz) black soybeans, rinsed and drained
• 1 can (14.5 oz.) diced tomatoes with chiles (can use homemade tomatoes, add small can of chilies) 
• 4 cups tomato juice
• *3/4 cup dry Textured Vegetable Protein (TVP)
• **8 ounces browned and cooked ground turkey
• Toppings: shredded cheese, sour cream, chopped onion
• 6 to 8 cups cooked pasta, optional

METHOD

In a large Dutch oven sauté onion and peppers until meat is browned. Add chili powder, oregano and garlic salt; stir to blend. Stir in beans, tomatoes, tomato juice and TVP and turkey. Bring to boiling, reduce heat and simmer 40 minutes, stirring occasionally. Serve with favorite chili toppings or on top of prepared pasta. 

Yield: 6 to 8 servings

*Textured Vegetable Protein and Textured Soy Protein are one in the same. They are both trademarked names. So if a recipe calls for one or the other, they are interchangeable.

** Ground turkey, chicken, beef or pork will work if you want to add meat

Recipe credit: Soyfoods Council