One-Bowl Meals for Autumn
By The Soyfoods Council
The Soyfoods Council is your go-to source for one-bowl meal ideas, that fit into busy fall schedules. Soy is an affordable, high-quality, plant protein, that can stand alone or complement animal-based proteins.
Soyfoods, such as tofu and edamame, are complete proteins, that provide all nine essential amino acids the body needs for nutrition. Best of all, soyfoods are versatile ingredients for creating craveable snacks, meals and desserts.
Turkey and Tofu Chili is an easy-tomake meal on the stove top, or in an instant pot. You can make it quickly when you need to or slowly simmer it in a slow cooker, while you’re out and about. The chili ingredients incorporate waterpacked firm tofu, ground turkey, frozen shelled edamame and garbanzo beans, with diced red bell pepper, tomatoes and onion. The chili is cooked in a liquid base of unsweetened soymilk and tomato sauce, and seasoned with chili powder, cumin, paprika, cayenne, hot sauce, Worchestershire sauce and tomato paste.
Mapo Tofu, with soy crumbles or ground pork, is another one-pot wonder. This spin on the traditional Sichuan cuisine favorite is served over brown rice. The optional addition of versatile miso sauce gives it a boost. (Brush the sauce on roasted fall vegetables, salmon or chicken, too.) Combine cooked ground pork or soy crumbles, with garlic and ginger, in a skillet. Add chicken broth that has been thickened with cornstarch, and flavored with a quarter cup each of soy sauce and chili sauce. Bring to a boil and cook for one minute, then add bite-sized pieces of one bell pepper. Add lightly-browned, air-fried, water-packed tofu, before serving over brown rice. If desired, add two tablespoons of miso sauce.
To make Multi-Purpose Miso Sauce, simmer 1 cup miso, 1 cup mirin (rice wine), 1/2 cup sake, and two tablespoons honey or sugar, for 20 minutes. Store it in an airtight container in the refrigerator.
Turkey and Smoky Tofu Butternut Squash Soup is a quick soup, made with shredded roasted turkey breast from the deli counter, silken tofu and smoked tofu, peeled and diced butternut squash (frozen squash works well), and unsweetened soymilk. A pinch of cinnamon adds an extra dimension to the fall flavors.
For these complete recipes from the free new digital cookbook, Just Add Soy, visit thesoyfoodscouncil.com. The website also provides soy cooking tips, other free digital cookbooks to download, updates on soyfoods and your health, and a wide range of easy recipes to simplify your life.
The Soyfoods Council is a non-profit organization, created and funded by Iowa soybean farmers, providing a complete resource to increase awareness of soyfoods, educate and inform media, healthcare professionals, consumers, and the retail and foodservice market, about the many benefits of soyfoods.
