Soy Crumbles: Our favorite way to prepare TSP - little bits of machine extruded and dried soy meal or flour found in the bulk bins at natural food stores.
This is an easy basic high protein recipe to make in quantity and keep in the fridge. Substitute soy crumbles for the protein or fillings in these and many other recipes:
The TSP we find here in Mexico are small bean sized bits that cook up to resemble hamburger.
But never mind! The results are so delicious, so versatile, so filling and satisfying, that you and your kids will say "Oh! Soy hamburger again? Yay!!
Total prep & cook time: 45 minutes
3 cups or 6 servings
Nutrition Data per Serving (1/2 cup, 55g): 81 cal, fat cal 24, 3g fat, 2g sugars, 8g protein; 8g carbs; 4g fiber, 148mg sodium, good source vit A, folate, phosphorous, estimated glycemic load 2
Added salt is not included in the nutrition data, because soy sauce and tomato sauce are loaded with salt. Adding just 1/4 tsp salt to the recipe will almost double the sodium per serving.
The recipe as is makes a perfect taco filling with other fillings such as avocado and ranch dressing or yogurt to moisten and stick everything together.
To use soy crumbles for sloppy joes, add another 1/4 or so cup of tomato sauce - until it seems like the right consistency to you.
When adding to a pasta sauce, heat the sauce, then add soy crumbles to taste - perfect for spaghetti bolognese as a quick alternative to lentils.
This recipe will work with any size soy bits - size seems to vary a lot, except maybe in Mexico. Bigger TSP pieces work well with any kind of sauce, served over grains or noodles, added to tacos, or incorporated in stir fries. Just add directly to the stir fry after soaking.
Other saucing possibilites besides tomato sauce are Chickpea Gravy, arrowroot powder + water to make a clear sauce, or Bechamel Sauce (dairy free white sauce). Any of these sauces can be served over noodles or grains.
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