February Recipe of the Month: Soylicious™ BBQ Soybeans
You can’t think of comfort food without thinking of barbeque!
The simple addition of a whole soy vegetable to the side and soy sour cream to the potato casserole can decrease the fat and increase the protein and nutritional value of this meal.
Our BBQ Soybeans are easy to make and provide the great taste we all love.
Each 1/2 cup serving has 14.5 grams of protein!
By simply substituting soy sour cream and plant-based butter in your favorite potato casserole recipe you can reduce up to half of the amount of fat, calories and carbohydrates in this casserole (Sources: www.nutritionix.com/i/usda and Mayo Clinic). Unsweetened soy milk is a close match to dairy milk nutritionally and for baking.
Being allergic to dairy brought this to my attention and has reduced my waistline as well (while still enjoying my favorite foods).
Soylicious™ BBQ Soybeans are high in iron (25% of daily value-DV), dietary fiber (20% DV) and protein (14.5%), are low in fat, and are cholesterol free.
So, the next time you are craving a classic Southern dish, stir up these BBQ Soybeans!
Soylicious™ BBQ Soybeans
Prep Time: 1 hour
Serves: 10
Ingredients:
5 cups of cooked whole soybeans (can use yellow, brown or black)
¾ cup of chopped onion
½ cup chopped green pepper
1 clove of garlic, diced
1 Tablespoon of olive oi
1 ¾ cups of your favorite BBQ sauce
DIRECTIONS:
Getting Ready:
Pre-cook and freeze soybeans (I keep cooked soybeans in the freezer for all kinds of sides & soups).
Thaw soybeans in refrigerator or in the microwave (according to directions).
Chop onion, garlic and bell peppers (or any peppers you love).
Place thawed soybeans in a colander and rinse with water.
STEP 1: Start with a favorite pot for stovetop preparation.
Add one tablespoon of olive oil to your cooking pot and turn the burner to medium heat. Allow pot and oil to warm for a minute, then add onions and green peppers.
Sauté onions and green peppers for 3-4 minutes, add chopped garlic, and turn off the burner. Stir diced garlic into the hot onions and peppers for 2-3 minutes until garlic is cooked slightly.
STEP 2: Mix & Simmer
Add drained, cooked soybeans into the pot with the sauteed onion, pepper and garlic.
Add your favorite barbeque sauce to the bean mixture.
On the stovetop, simmer the beans and sauce over low for 20 minutes, stirring occasionally.
STEP 3: Optional
For a thicker sauce, spray a casserole dish with Pam, add beans, and bake for 10-15 minutes in a preheated 350-degree oven.
Garnish with green onions and bacon bits (plant-based, turkey or pork).
ENJOY!
Refrigerate if any is left!
BBQ Soybeans freeze well, so you can make them ahead and reheat.
Nutrition per serving. (Serving size – ½ cup)
Calories 231 / Protein 14.5g / Carbohydrates 25.5g / Dietary Fiber 5.7g / Total Sugars 14.5g / Total Fat 9.3g / Saturated Fat 1.3g / Sodium 491mg / Cholesterol 0mg / Iron 5mg.
The nutrition facts source: https://www.verywellfit.com/recipe-nutrition-analyzer