Posts Tagged ‘soy milk’

Creamy Tofu Over Pasta

Monday, September 12th, 2011

Here is a dish that features a creamy white sauce that is vegetarian and vegan. Choose the proper pasta and the entire dish can be vegan. Perfect as a side dish or the main course.


8 ounces pasta (bows, macaroni, fettuccine)

1 T. olive oil

1 onion, chopped

2 garlic cloves, minced

1 red bell pepper, chunked

2 cups mushrooms, sliced

2 T. parsley, diced

1/4 t. thyme

1/2 t. basil

1/3 cup flour

2 cups calcium-fortified soy milk

1/2 pound tofu, crumbled

1 cup peas

1/2 t. salt


Cook pasta according to package directions. In separate pan, sauté onion and garlic in olive oil. Add bell pepper, mushrooms, parsley, thyme, and basil; sauté until crisp-tender. In blender, process flour, soy milk, and tofu until creamy. Pour over vegetable mixture and cook until just thickened. Add peas and salt and heat through. Place cooked pasta on large serving platter. Top with vegetable and tofu mixture. Serve hot.

Serves 8.

Nutritional information:

Calories per serving: 162; protein: 8 grams; carbohydrate: 24 grams; fat: 4 grams; cholesterol: 0 milligrams

Creamy Corn Chowder

Monday, August 29th, 2011

Makes: 8 kid-sized servings, or about 6 average servings

Pureed silken tofu is a superb base for creamy soups, such as chowders. It provides substance without the need for thickening. The mild, familiar flavors will entice kids of all ages to enjoy a soothing bowl of soup.


1 1/2 tablespoons light olive oil

1 medium onion, finely chopped

1 large celery stalk, diced

2 medium carrots, peeled and thinly sliced

2 medium-large potatoes, peeled and finely diced

1/2 teaspoon ground cumin

2 vegetable bouillon cubes

3 cups cooked fresh or thawed frozen corn kernels

12.3-ounce package silken tofu, well pureed in a food processor or blender

Low-fat milk, rice milk, or soy milk, as needed

Salt to taste


1. Heat the oil in a soup pot. Add the onion and celery and sauté over medium heat until golden. Add the carrots, potatoes, bouillon cube, and cumin, plus just enough water to cover. Bring to a simmer, then cover and simmer gently until the vegetables are tender, about 25 to 30 minutes.

2. Stir in the corn kernels and pureed tofu. Add just enough milk to give the soup a medium-thick consistency. Season with salt and pepper and simmer for another 10 minutes over very low heat.

3. If time allows, let the soup stand off the heat for an hour or so before serving, then heat through as needed. Remove the bay leaves before serving.

Refreshing Cold Avocado Soup

Friday, August 26th, 2011

Refreshing cold soup for the hot days of summer.

Servings: 6


2 avocados

1 tablespoon of orange zest

1/8 teaspoon ground ginger

1 teaspoon salt

3 cups soy milk


1. Peel avocados and remove the pits. Cut flesh into chunks

2. Put into blender with orange peel, ginger, and salt. Blend, adding soy milk a little at a time, until mixture is smooth.

3. Pour into dish, cover and refrigerate. Served chilled. Garnish with avocado slices if desired.

Sweet Potato Soup

Thursday, August 18th, 2011

A warming soup with an appealing golden color. The natural sweetness of the sweet potatoes gives this soup a surprising flavor twist.


2 tablespoons light olive oil

2 medium onions, chopped

2 medium carrots, peeled and diced

1 large celery stalk, diced

1 tablespoon celery seeds

6 cups peeled, diced (about 1/2 inch) sweet potatoes

2 bay leaves

1/4 teaspoon dried thyme

1/4 teaspoon ground nutmeg

1 cup low-fat milk, rice milk, or soymilk, or as needed

Salt to taste


Heat the oil in a soup pot. Add the onion, carrots, and celery and sauté over low heat until the onions are golden. Add the celery seeds and sweet potato dice. Add just enough water to cover all but about an inch of the vegetables. Bring to a simmer, and then stir in the bay leaves and seasonings. Simmer gently, covered, until the sweet potatoes and vegetables are quite tender, about 20 to 25 minutes. Remove the bay leaves.

With a slotted spoon, remove about half of the solid ingredients and transfer to a food processor along with about 1/2 cup of the cooking liquid. Process until smoothly pureed, then stir back into the soup pot. Add the milk or soymilk as needed to achieve a slightly thick consistency. Season with salt, simmer over very low heat for another 10 to 15 minutes.

Serve at once, or let stand off the heat for an hour or two before serving, then heat through as needed.

Serves 6