India
The history of incorporating soy into the Indian diet revolves around the large population of vegetarians and a concern over a lack of high-quality protein. These circumstances sparked interest in studying soy as a new food source.
Soyfoods were introduced by Indian authors who published numerous recipe books, the first of which was, The Handbook on Soyabean Recipes1 which included recipes that used legumes (dal), or soy flour, in traditional Indian recipes.
The following recipe2 is a traditional bhurji, a popular North Indian dish commonly served as a brunch or side dish. The taste and smells of Indian spices will fill your home as you prepare this dish. All spices can be found in the spice isle at your local grocery store.
Tofu Bhurji
12 oz. extra firm silken tofu, drained
1 medium onion, finely chopped
1 large tomato, finely chopped
1 green chili, finely chopped (or 2 tsp. canned green chili)
½ inch ginger finely chopped (or ½ tsp. ground ginger)
½ tsp. cumin seeds
½ tsp. turmeric powder
¹/8 tsp. red chili powder (more or less for desired spice)
¼ tsp. garam masala powder
1 Tbsp. soy oil
1 Tbsp. chopped coriander leaves or 1 tsp. dried
Drain any excess fluid from tofu. Crumble tofu with fork and scramble as you would an egg, then set scrambled tofu aside. In the same skillet, heat oil on low heat. Add cumin and brown, then add the onions and cook until they become soft. Next add the ginger and green chili and cook a few seconds. Add the tomatoes. Next sprinkle the turmeric powder, red chili powder, garam masala and stir. Add the scrambled tofu and stir. Sauté for 3-4 minutes. Lastly, add coriander leaves and stir. Serve tofu bhurji hot with some parantha or whole grain bread, or as a side dish with vegetable curry-rice.
Serves 4
Prep time: 5 minutes; Cooking time: 15 minutes
Nutritional Analysis: Calories per serving (½ cup), 94; total fat, 6g; sodium, 42mg; total carbohydrates, 5g; protein, 7g; cholesterol, 0mg
Mexico
Much of the credit for teaching how to cook with soy throughout Mexico is credited to Blanca Dominguez de Diez Gutierrez, the soyfood pioneer of Latin America.3Teaching throughout the countryside of Mexico, she taught women how to incorporate soy into the traditional Mexican diet to help increase nutrition in a low cost way. Recipes from tofu chorizo to pozole were created to show how soy could improve the traditional diet.
In the featured recipe,4 this easy to prepare enchilada is given an enhancement using soy and is sure to be a palate pleaser.
References
1. Shurtleff W and Aoyagi A. History of Soy in the Indian Subcontienet-Part 1. Chapter from the unpublished manuscript, History of soybeans and soyfoods, 1100 B.C. to the 1980s. 2004.
Retrieved from http://www.soyinfocenter.com/HSS/indian_subcon1.php.
2. Veg Recipes of India. Tofu bhurji recipe, how to make tofu bhurji or scrambled tofu recipe. Recipe source: http://www.vegrecipesofindia.com/tofu-bhurji-scrambled-tofu/. Accessed January 12, 2016.
3. Shurtleff W and Aoyagi A. History of soy in Latin America. Chapter from the unpublished manuscript, History of soybeans and soyfoods, 1100 B.C. to the 1980s. 2004.
Retrieved from http://www.soyinfocenter.com/HSS/latin_america2.php.
4. What’s In This, Anyway? Surprisingly delicious, nutritious, simple cooking with tofu, soy oil, and textured vegetable protein. Illinois Soybean Association. 1993. Bloomington, IL. Also found at http://www.soyconnection.com/recipes/tofu-south-of-the-border-enchiladas-recipe.
Accessed January 28, 2016.
About the Author
Amy Moore, PhD, MPH, RD, LD, is an assistant professor at Saint Louis University in the department of Nutrition and Dietetics where she teaches nutrition counseling, nutrition education, and maternal and child health. Moore's research focuses on family meals and improving cooking skills and dietary intake of adolescents.