Cajun Soy Stew

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  • With medium-high heat, heat oil in large soup pot or Dutch oven.
  • While oil is heating, squeeze thawed tofu of all water. It will be dry and crumbly. * Tear into shredded-like pieces or chunks.
  • Set aside. Add onions to oil and cook until slightly soft, about 2 to 3 minutes.
  • Add soy flour and stir constantly as flour starts to brown, about 2 minutes.
  • Add cans of broth.
  • Raise heat to high and stir to loosen any brown bits from flour.
  • Cover pot and bring to a boil, about 3 minutes.
  • Slice the soy links into 1/2-inch thick circles and add to soup pot along with tofu pieces, tomatoes and all spices.
  • Cover and boil until the green pepper is tender, about 3 to 4 minutes.
  • Serve stew immediately over cooked rice.

  • Yield: 8 servings. Serving size: 1 cup cajun stew over 1 cup rice. Per serving: 356 calories, 7 g fat (1 g sat fat), 15 g protein (8.5 g soy protein), 56 g carbohydrate, 600 mg sodium, 0 mg cholesterol,

3 g dietary fiber.

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