Cajun Soy Stew

Ingredients

 * 2 Tbs soybean oil
 * 2 cups chopped onions (about 2 large)
 * 1 cup chopped green bell pepper (about 1 large)
 * 3 Tbs soy flour
 * 2 (14.5 oz.) cans chicken or beef broth
 * 1 1/2 cup chopped tomato
 * 1 (8 oz.) package soy sausage-style links
 * 8 oz. firm frozen tofu, thawed
 * 1 tsp crushed red pepper
 * 1 tsp ground cayenne pepper
 * 1 tsp ground cumin
 * 1 tsp black pepper
 * 1 tsp chili powder
 * 1 Tbs minced garlic
 * 8 cups cooked rice

Directions

 * 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.


 * Add green pepper.


 * 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.