Healthy Soybean Recipes

with Ms. Evelyn B.

HEALTHY CHINESE

RICE AND SOYBEANS

INGRDIENTS:

◦100 g (½ cup) dried

soybeans

◦750 ml (3cups) water

◦½ teaspoon salt

◦220 g (1 cup) brown rice,

washed and soaked in 500 ml

(2 cups) water

FOR GARNISHES:

◦ 1 carrot, diced and blanched

◦ 1 cup bell pepper, finely chopped

◦ 1 bunch fresh coriander leaves,

finely chopped

◦ 2 spring onions, finely chopped

◦ Freshly ground black (or Sichuan)

pepper, to taste

PROCEDURES:

1. Clean and rinse the soybeans

well. Drain and place in a

saucepan with water to cover

by at least 2 ½ cm (1inch).

Soak overnight.

2. The next day, drain the water

from the soybeans and add 3 cups

of fresh water. Bring to a boil over

medium heat, cover, and reduce

the heat to low. Cook until beans

absorb all the water, about 1 ½

hours. Check the beans

occasionally to make sure they

don’t scorch. When soft, transfer

them to a bowl and set aside to

cool.

3. Add the salt to the soaked rice and

bring to a full boil. Cover, reduce the

heat to very low, and cook for

about 30 minutes, or until the rice

starts to crackle. Do not remove

the lid while cooking. Remove from

the heat and set aside, still covered,

for 15 minutes. Transfer to a bowl

and set aside to cool, turning the

rice once or twice with a spoon to

cool and dry evenly.

4. When the rice and beans

have cooled to warm.

Carefully fold them

together in a large serving

bowl. Stir in all or any of the

Garnishes and serve.

DEEP – FRIED TOFU WITH

PEANUT SOY SAUCE

•2 cakes (400 g/14 oz) tau kwa

(pressed tofu)

•Oil, for deep – frying

•1 small cucumber

•2 teaspoons salt

•160 g (2 cups) bean sprouts,

washed, shells and tails

removed

FOR PEANUT SAUCE:

• 4 Shallots or ½ red

onion, peeted

• 2 – 3 red finger –

length chilies,

deseeded, or 2 – 3

teaspoons crushed

chili flakes

• 2 tbsps. Shaved gula

melaka (palm sugar)

or brown sugar

• 80 g ( 1/3 cup )

chunky peanut

butter

• 4 teaspoons black

soy sauce

• 1 tablespoon

tamarind juice

• ¼ teaspoon salt

• 60 ml ( ¼ cup )

water

PROCEDURES:1. To prepare the Peanut Sauce, grind

the shallots or onion, chilies and gula

melaka in a mortar or blender until

fine, adding a little water if necessary

to keep the mixture turning. Transfer

to a bowl, add the peanut butter, soy

sauce, tamarind juice and salt, and mix

well. Then add the water and mix to

make a thick sauce. Set aside.

PROCEDURES:

2. Slice the tau kwa cakes into

quarters and pat dry with paper

towels. Set aside. Heat the oil in

a work until very hot and deep –

fry the tau kwa until golden

brown and crisp, about 4minutes.

Drain on a paper towels and

allow to cool. Then cut to thin

slices.

PROCEDURES:

3. Rake the skin of the cucumber

with the fork. Rub the salt into

the skin, pushing it into the

grooves. Then rinse under

running water. Place the

cucumber in a piece of cloth and

squeeze out as much as liquid as

possible. Then slice thinly and

arrange on a serving dish.

PROCEDURES:

4. Place the tofu slices over

the cucumber, and scatter

the bean sprouts over

them. Drizzle the Peanut

Sauce on top and serve

immediately,

PUTO FLAN

INGREDIENTS:(for puto flan)

◦4 c. flour

◦2 c. sugar

◦5 tsps baking

powder

◦1 c. water

◦2 ½ c. soya

milk

◦½ c. oil

◦4 egg yolk

◦Cream of

tartar

INGREDIENTS: (FOR SOY FLAN)

◦4 egg yolk

◦4 egg white

◦½ tsp vanilla

◦1 can condensed milk

◦1 c. soymilk

PROCEDURES:(for puto flan)

Sift together dry ingredients. Mix

milk, oil, and egg yolk; pour slowly into

dry ingredients, mixing just enough to

blend ingredients. Fold in stiffly beaten

egg white. Cook by spoonfuls on

slightly greased griddle. When puffed

and cooked on the edges, turn and

brown other side. Serve with syrup.

PROCEDURES:(for soy flan)

Mix soymilk, ½ c. sugar and vanilla.

Then add the beaten eggs. Cook 2

tbsp. sugar in a leche plan molder until

caramelized. Pour soymilk mixture in

the molder and cook in steamer for

10 minutes or until the soy flan does

not stick to toothpick. Cool and put

in a platter.

LET US NOW DIP

AND DECORATE

USING CHOCOLATE

AND HOW TO MELT

CHOCOLATES

HOW TO MELT

CHOCOLATES:

1. Pour water on the lower pan of a

double –boiler making sure that it

doesn’t reach the bottom of the upper

pan.

2. Simmer water and do not allow to

boil.

3. Put the upper part of the double –

boiler, with the chopped chocolates in

it, on top of the lower pan and stir

gently until chocolate melts.

4. If chocolates comes too thick, which

doesn’t occur all the time, and half a

teaspoon of Cocoa Butter Substitute

(CBS). If this isn’t enough, add more

CBS minute amounts gradually until

the right consistency is achieved.