April Recipe of the Month: Cajun Style Soybeans and Rice
April is National Soy Foods Month!
So, what does this mean to you and your family?
It can mean expanded food options and better health outcomes related to a reduction in saturated fat and increased high-quality plant-based protein in your meals each week.
Even though we have grown soy in the U.S. for over 100 years we still are learning about how to best incorporate whole soyfoods into our meals.
This blog is committed to sharing this food journey together. : - )
In the south we love our food.
The good news is that soy has a neutral flavor that absorbs a range of flavors within a recipe.
Soy gives us the best of both worlds, great taste and great nutritional value.
Whole vegetable soybeans are versatile and can be eaten as a vegetable side dish, an entrée, an appetizer, added to soups and salads, and even made into soy milk, tofu, sour cream and cheese alternatives.
Whole vegetable soybeans are also shelf-stable and can put high-quality protein on your table, even in the form of a dessert.
Let’s continue to learn together as we discover how vegetable soybeans can become a staple in our southern kitchens one dish at a time.
April’s recipe is a nod to our neighbors down south in Louisiana. They set a high standard.
Yum!
Soylicious™ Cajun Style Soybeans and Rice
Prep Time:
Serves: 10
Ingredients
3 cups of cooked yellow soybeans (1 cup dry)
3 cups of cooked black soybeans (1 cup dry)
1 pound of sliced smoked sausage (I use turkey – but meat is optional since soy is a complete protein)
2 Tablespoons vegetable oil
7-10 cups of chicken broth (you can also use vegetable broth)
¼ cup of chopped fresh parsley (you can use a little less)
3 chopped green onions (for garnish)
3 cups of cooked rice (1 cup dry)
Vegetables
1 cup chopped green bell peppers
1 cup chopped red bell peppers
½ cup chopped yellow peppers
2 cups onions
2 Tablespoons minced garlic
2 Tablespoons minced ginger
Spice Mix
3 bay leaves
2 teaspoons dry mustard
2 teaspoons salt
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano leaves
1 teaspoon dried thyme leaves
½ teaspoon cayenne
¼ teaspoon black pepper
DIRECTIONS
Getting Ready:
Pre-Cook and freeze soybeans (can also be cooked the day you make this dish).
If frozen, thaw soybeans in the refrigerator or in the microwave (according to directions).
Chop onion, bell peppers, garlic, ginger root and parsley.
Mix spices.
STEP 1: Use a tall soup pot to make this amazing entrée.
Rinse cooked soybeans and set aside.
Heat the oil in a large pot (5+ quarts) on high heat.
Add the onions, bell peppers and smoked sausage and cook, stirring frequently for about 6 minutes.
Add diced garlic and ginger and cook for another minute.
Add spice mix and stir well.
Add chicken broth, yellow and black soybeans, stirring well until mixture begins to boil.
STEP 2:
Reduce heat to low, cover and simmer for about 2 hours.
Add chopped parsley to the pot, stirring well about 30 minutes before serving.
STEP 3:
Serve over cooked, hot white rice for the traditional recipe.
If you arevtrying to reduce the carbohydrates in your diet, the rice is optional. (see nutrition facts panels below)
Garnish with chopped green onions and a little chopped parsley.
ENJOY!
Nutrition Facts. Makes 10 (1 cup) servings
Without rice.
With rice.