Cajun Soy Stew

Description

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 flavor vegetarian 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.