Mediterranean Soup
Serves 6

• 1 cup chopped onion
• 2 cloves garlic, minced
• 2 tablespoons soybean oil (vegetable oil)
• 2 quarts vegetable or chicken broth
• 2 quarts water
• 3 cups textured soy protein (10 oz.)
• 2 cups brown rice, uncooked
• 2 teaspoons oregano leaves, dried, crumbled
• 1 teaspoon thyme leaves, dried, crumbled
• 1 teaspoon salt
• 1 teaspoon ground pepper
• 3 quarts diced tomatoes, canned
• 2 cups zucchini, diced (¾ inch)
• 1 cup celery, sliced
• ½ cup parsley, chopped (optional)

Nutritional Analysis per serving: 182 calories, 11 gm protein, 31.8 gm carbohydrates, 2.2 gm fat, 2.0 mg cholesterol, 510 mg sodium, 3.6 gm dietary fiber

Sauté onion and garlic in oil until tender. Add broth, water, soy protein, brown rice and seasonings. Bring mixture to boil; reduce heat and simmer, covered, 30 minutes. Add tomatoes, zucchini and celery; return to boil, reduce heat and simmer 20 minutes or until rice is tender. Portion 12 ounces into large bowls, if desired. Sprinkle 1 teaspoon minced parsley over each serving. Makes 6 servings (12 oz. each).

Oven-Roasted Tofu
Serves 4

• 16 ounces extra firm tofu, drained
• 3 tablespoons balsamic vinegar
• 2 teaspoons soybean oil
(vegetable oil)
• 2 tablespoons sugar
• 1 clove garlic, minced
½ teaspoon each oregano leaves, dried and crushed, and salt
• 1 sweet red pepper, quartered
• 1 medium onion, quartered
• 4 medium mushrooms, quartered
• Chopped parsley for garnish

Nutritional Analysis per serving: 138 calories, 9.5 gm protein, 15.5 gm carbohydrates, 4.6 gm fat, 0 mg cholesterol, 0.5 gm saturated fat, 367 mg sodium, 1.3 gm dietary fiber, 8.4 gm protein from soy, 2.2 gm fat from soy

Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible. If desired, score surfaces to allow more marinade to penetrate tofu.

Combine vinegar, oil, sugar, garlic, oregano and salt; mix well.

Place tofu and vegetables in a shallow baking pan leaving enough space between the pieces for even roasting; brush with vinegar mixture. Let stand 30 minutes, brush again and let stand 30 minutes longer.

Bake tofu, pepper and onion at 500ºF 30 to 35 minutes. Turn once halfway through baking time. Add mushrooms during last half of roasting time. Transfer to platter and sprinkle with parsley. Makes 4 servings.

Strawberry Smoothie
Serves 1

• ½ cup frozen strawberries, thawed, including juice
• 2 tablespoons powdered soy protein isolate
• 2 tablespoons water
• ½ cup crushed ice

Nutritional Analysis per serving: 62 calories, 9 gm protein, 7 gm carbohydrates, 0.4 gm fat, 0 mg cholesterol, 113 mg sodium, 1.2 gm dietary fiber

Thoroughly mix thawed strawberries, soy protein isolate and water in blender.

Add crushed ice and blend until smooth. Serve in a 12-ounce glass.

Makes 1 serving.

These recipes meet the requirements of the FDA's health claim on soy protein, which states "25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Foods that meet the health claim must contain 6.25 grams of soy protein and be low in fat, saturated fat and cholesterol.

The preceding recipes are reprinted from Great Health, Great Taste Everyday by the United Soybean Board (www.talksoy.com). All rights reserved. Reprinted with permission.