Healthy Soybean Recipes / Evelyn Bartolome, Microsoya Philippines
-
Upload
bureau-of-agricultural-research -
Category
Government & Nonprofit
-
view
389 -
download
3
Transcript of Healthy Soybean Recipes / Evelyn Bartolome, Microsoya Philippines
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.