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Much Ado About Tofu:
Soup for You!
by Terri Schmidt, from the January 2007 newsletter
There is nothing like hot soup on a cold day to warm your tummy and your spirits. This month I am offering a hardy and a lighter option for combining warming soups and tofu.
I’m not much of a TV person, but years ago I happened to see the now famous episode of Seinfeld that featured the crazy soup cook. There was something funny about this guy who made the most wonderful soups but had rigid rules for his shop. Customers who didn’t meet his expectations were told, “No soup for you!!”The character was based on Al Yeganeh, an actual soup vendor in New York who runs Soup Kitchen International. Yeganeh is “renowned both for his excellent soups and for his rude treatment of customers.” (wikipedia.com) It just goes to show that people are willing to put up with a lot for the opportunity to eat great soup.
There is something special about soup. It is a comfort food that reminds us of Mom’s special care. When I was a kid, my brothers, sisters and I would go to our cousins’ house after the first big snowstorm. A huge hill towered nearby, attracting all the neighborhood children and others who were kids at heart. My cousins had a long toboggan. Six of us would pile on and sail joyfully down the hillside, wool scarves flapping in the wind. Hats, and sometimes kids, would fly off. We stayed until we were exhausted from pulling the sled uphill and chilled to the bone. When we arrived back at my aunt’s house, there was always hot chocolate and a big pot of chili waiting for us. Boy, did it taste good!
If you are eating less meat these days, you can still enjoy a big pot of chili on a cold day. Try this traditional American recipe with tofu as an interesting meat alternative. Tofu is very versatile and takes on the flavors it is cooked with. Soaking and cooking your own beans is also an option, but hopefully you won’t have the same experience I had. Years ago, I soaked beans overnight, then spent the next day sautéing, stirring and cooking up homemade chili. After hours of getting it to just the right flavor, I proudly served full bowls to my young children. They took one bite and said, “Can we have the canned stuff?”
For lighter fare, try the nutritious Asian tofu soup. Soup lends itself well to adaptation; different vegetables like baby corn, snap peas, celery or red peppers can also be used in this soup. Eliminate the soy sauce if you want to reduce the sodium.
I hope you will try out a new soup recipe this month. But if you don’t have time to cook, warm your tummy with one of the delicious soups in the Co-op’s deli. I promise you won’t be told, “No soup for you!”
1 onion, chopped
2 tsp. minced garlic
1 Tbsp. olive oil
1 pkg. tofu (16 oz.), frozen & thawed
2 tsp. ground cumin
pepper and sea salt or tamari to taste
1 can tomatoes (14.5 oz.)
1 can tomato sauce (16 oz.)
2 cans red kidney beans (15 oz.)
1-3 Tbsp. chili powder (to taste)
Optional ingredients: grated carrots, corn, chopped bell peppers
(Frozen and thawed tofu crumbles easier. If your tofu is still frozen,
thaw it by placing the sealed package in boiling water for about 15 minutes.)
Remove thawed tofu from package and squeeze out excess water. Set aside. Heat
olive oil in a soup pot over medium heat. Add onions and garlic and sauté until
onion softens. Crumble tofu into onion and garlic mixture. Add cumin, pepper
and salt or tamari. Continue cooking about 10 minutes, stirring frequently.
Add tomatoes, tomato sauce, beans, chili powder and any optional ingredients
you desire. Bring to a boil, reduce heat and simmer for 30 minutes. Serves
4-6.
Asian-Style Vegetable, Rice, and Tofu Soup
That's My Home, 2006
www.thatsmyhome.com/
2 1/2 c. vegetable broth
2 c. small broccoli florets
2 c. thickly sliced small shiitake mushroom caps
1 c. thinly sliced carrots
1 c. water
1 Tbsp. reduced-sodium soy sauce
1 tsp. dark sesame oil
1/8 tsp. ground ginger
1/8 tsp. crushed red pepper flakes
8 oz. firm tofu, cut into 1" cubes
2 c. cooked rice
4 lime wedges
1/4 c. cilantro leaves
In large saucepan, combine broth, broccoli, mushrooms, carrots, water, soy sauce, sesame oil, ginger and crushed red pepper. Cover and bring to a boil over high heat. Add tofu and rice to boiling soup; cover and cook 2 minutes, or until tofu and rice are heated through and vegetables are crisp-tender. Serve soup with lime wedges and cilantro leaves.
Serves 4
Nutrition Info. Per Serving: 213 calories, 4.8g total fat, 0.6g saturated fat, 1.1g monounsaturated fat, 2.1g polyunsaturated fat, 4g dietary fiber, 11g protein, 35g carbohydrate, 0mg cholesterol, 793mg sodium
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