Spicy, zesty Cajun Stew recipe made healthier with the use of soy and seasonings that enhance tastefully.
2 tablespoons soybean oil
2 cups chopped onions (about 2 large)
1 cup chopped green bell pepper (about 1 large)
3 tablespoons soy flour
2 14.5-ounce cans chicken or beef broth
1-1/2 cup chopped tomato
1 8-ounce package soy sausage-style links
8-ounces firm frozen tofu, thawed
1 teaspoon crushed red pepper
1 teaspoon ground cayenne pepper
1 teaspoon ground cumin
1 teaspoon black pepper
1 teaspoon chili powder
1 tablespoon minced garlic
8 cups cooked rice
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 bell 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.
Recipe makes 8 servings.
Serving size: 1 cup cajun stew over 1 cup rice
Calories: 356; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 600mg; Carbohydrates: 56g; Protein: 15g; Fiber: 3g
8.5 g soy protein
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