Vous êtes sur la page 1sur 29

Central American Cookbook

National Soybean Research Laboratory

On behalf of the National Soybean Research Laboratory (NSRL) we would like to thank Illinois soybean farmers who through Illinois checkoff dollars support this and other programs that promote soybean research, outreach and education and further the use of soybeans both domestically and internationally. In cooperation with the Illinois Soybean Association, World Initiative for Soy in Human Health, World Soy Foundation, Malnutrition Matters, United States Department of Agriculture, Arrozgua and the University of Illinois we have compiled a selection of recipes that include soy and the flavors of Central America. Chronic malnutrition continues to be a daunting problem in many developing countries.With over nine million children under five suffering from malnutrition in Central America,the problem is an economic issue as well as a social and public health priority. The Global School Feeding Report of the United Nations World Food Program Endorses that: School feeding programs often double enrollment within a year and can produce a forty percent improvement in academic performance in as little astwo years. Children who take part in such programs also stay in school for a longerperiod of time. The need for protein solutions around the world is significant. NSRL collaborates to help fill the worlds growing protein requirement through soy. Through our endeavors that include School Feeding Programs, Early Childhood Nutrition, HIV/AIDS Nutrition Support and Micro Enterprise Development, we have seen many lives changed for the better. In collaboration with many organizations, we are committed to helping find sustainable soy solutions to address malnutrition and chronic disease in Guatemala, Honduras, Nicaragua and throughout Central America. At NSRL, our goal is to continue to make a difference with soy. We hope you enjoy the recipes!

Central American Cookbook

Table of Contents
Soy Foods Glossary Soy Food Nutrient Table Dehulling Soybeans Blanching Whole Soybean Cooking Whole Soybeans Mashed Soybeans Soy Grits Preparation and Use of Soy Flour Preparation and Use of Soy Milk Soymilk Okara Preparation of Tofu Soy Yogurt Soy Nuts Recipes from Honduras Recipes from Guatemala Recipes from Nicaragua Common Cooking Conversions Cooking Temperature Conversions Metric Conversion Factors

2 3 4 4 5 5 5 6 6 6 7 7 8 8 10 22 24 26 26 26

Central American Cookbook

Soy Foods Glossary

Black Soybeans are a dark colored variety of soybean. They cook more quickly and are milder in flavor than the more common yellow soybeans. Edamame, also known as sweet soybeans, are a variety of fresh green soybeans harvested just prior to maturity. These delicious beans can be purchased frozen and cook in only three to five minutes. Miso is a fermented soybean paste with a rich, complex flavor. Some people liken the flavor to mushrooms or wine. Grains, such as barley or rice, may also be used when making miso. Generally, a lighter color miso has a milder flavor. Red miso is a rich red-brown color and is traditionally used as the base for miso soup. Soy Analogs are a variety of soy products made to resemble meat or dairy foods. Products like soy burgers, soy yogurt and soy cheese fall into this category. Soymilk is the nutritious beverage traditionally made by grinding blanched soybeans with water and pressing out the rich liquid. Flavorings and sweeteners are often added. Soy Flour is made from soybeans that have been processed into flakes and then ground into flour. Because soy flour does not contain gluten, it is usually used with wheat flour.

Soy Nuts are not nuts at all, but are mature soybeans that have been soaked and roasted. These crunchy nuts are often salted or flavored. Soy Protein Isolate is a highly processed form of soy that is very high in protein. It is highly digestible and has very little flavor of its own. Tempeh, a staple food in Indonesia, is a fermented soybean product. It is generally available in rectangular cakes that are kept chilled. Textured Soy Protein (TSP), is an easy-to-use dry soy food made from defatted soy flour that has been texturized through an extrusion process and formed into granules. Textured Vegetable Protein, or TVP, is a registered trademark of the Archer Daniels Midland Company. Tofu is a soy cheese made from soymilk. Silken tofu has a creamy texture and is usually available in aseptic cartons that do not need refrigeration until opened. Tub tofu, which has a firmer texture, is packaged in water and kept chilled.

Central American Cookbook

Soy Food Nutrient Table


Soy Food
Edamame Mature soybeans, cooked Black soybeans, canned* Roasted soynuts Soymilk, traditional Commercial soymilk*, plain Commercial soymilk* light plain Commercial soymilk*, vanilla Commercial soymilk*, chocolate Commercial soymilk*, unsweetened Tempeh Soy nut butter Tofu, silken, firm Tofu, silken, extra firm Tofu, silken, lite firm Tofu, silken, lite extra firm Tofu, silken, soft Soy yogurt Soy cheddar cheese Miso Soy flour, full-fat, raw Soy flour, low-fat Soy flour, defatted Textured Soy Protein (TSP)

Serving
c c c c 1c 1c 1c 1c 1c 1c c 2 Tbsp 3 oz. 3 oz. 3 oz. 3 oz. 3 oz. 1 c 1 oz. 2 Tbsp. c c c c

Kcal
95 149 120 120 120 100 70 100 140 80 160 170 52 46 31 32 46 150 60 68 183 164 165 80

Pro
9 14 11 12 9 7 6 6 5 7 15 7 6 6 5 6 4 5 7 4 15 21 24 12

Fat
4 8 6 4 5 4 2 4 4 4 9 11 2 2 1 1 2 3 3 2 9 3 1 0

CHO
8 9 8 9 11 8 8 10 23 4 8 10 2 2 1 1 2 24 0 9 15 17 19 7

Fiber
4 5 7 5 3 1 1 1 2 1 0 3 0 0 0 0 0 1 0 2 4 5 9 4

* Information from manufacturers Nutrition Facts Label, all other information from the Nutrient Database Laboratory, USDA Food Composition Data, USDA. Always check the Nutrition Facts label on soy food products, as they will vary from brand to brand.

Central American Cookbook

Cooking with Soybeans


Dehulling Soybeans
1.Drop the whole soybeans into boiling water. Simmer the beans for 2530 minutes. 2.Drain the water and rinse the beans. Keep the beans in a bowl with cold water. Scrub the beans between two hands to force the hulls from the cotyledons. Drain the water with the hulls and repeat operation until most of the hulls are removed from the cotyledons. 3.These cotyledons can be directly used for preparing many soy foods such as soymilk, soy nuts, soy grits and tempeh. For the future use, they must be dried.

When cooking with soybeans, start with clean, dehulled beans. Once dehulled, the soybeans should be blanched and then cooked before further processing such as mashing, blending or grinding.

Note: Soybeans are blanched before cooking to destroy lipoxygenase, an enzyme that can lead to a beany off-flavor. Adding a pinch of baking soda to the cooking water will help soften the soybeans and shorten cooking time.

Blanching whole soybeans


1 cup whole dry soybeans 1 pinch of baking soda (if available) 5 cups water for boiling (plus more water for rinsing) 1.Bring about 5 cups water to a boil. 2.Add 1 pinch of baking soda to the boiling water. 3.Drop the whole dry soybeans directly into boiling water. 4.Let the soybeans cook at a low boil for 10 minutes. 5.Drain off the boiling water and rinse the soybeans in cold water. 6.Blanched soybeans are not ready to be eaten. They must be cooked before eating.

Central American Cookbook


Cooking

5 cups water (plus additional as needed) 1 pinch baking soda (if available) Blanched soybeans (see above) 1.Bring about 5 cups of water to a boil. 2.Add a pinch of baking soda to the boiling water. 3.Add the blanched soybeans and cook at a simmer for 30 minutes. The time is approximate because factors such as the temperature of cooking and the age of the dry beans will affect cooking time. The beans will be firm but easily mashed when done. 4.Drain the beans to eat as is or to use in a recipe. 5.Cooked soybeans are perishable, and may be stored in a refrigerator for up to several days.

whole soybeans

Soy Grits
1.Blanch the beans according to the previous directions. Drain and rinse the soybeans in cool water. 2.Spread the beans in a single layer on a baking sheet and heat them in a low oven until dry, stirring occasionally. The beans may also be placed in the sun to dry for 2 or 3 days. Be sure the beans are clean before proceeding with the recipe. 3.Using a grain mill, blender, or hand crusher grind the beans coarsely into grits or more finely into flour. If desired, toast the grits or flour lightly in a dry skillet over moderate heat, stirring occasionally, to enhance the nutty flavor. Soy grits can be cooked with rice, or mixed with breakfast grains and cooked like porridge. Cooking time depends on how fine the grits are fine grits cook like white rice, and coarser grits cook more like brown rice. Add water to the grits and cook them like rice if cooking alone. Herbs, spices, vegetables, and other flavorings may be added. Uncooked soy grits may also be added in small amounts when mixing flours for bread.

Mashed Soybeans
2 cups dry, clean soybeans Pinch of baking soda 10 to 12 cups water for cooking 1/4 cup water for mashing 1.Blanch and cook soybeans according to previous directions. 2.When the beans are done, drain and rinse with hot water if available. 3.Put well-cooked soybeans into a blender, add cup water. Blend the cooked soybeans into a smooth paste. Add more water if needed. Beans can also be mashed using a mortar and pestle. Mashed soybeans can be used in weaning foods, or mixed into mashed potatoes, soups, relishes, casseroles, or batters for baked goods.

Central American Cookbook


Preparation and Use of Soy Flour
1.Prepare the beans as you would if making soy grits. 2.Grind the cooked and dried soybeans in to fine flour and store in a cool and dry place. Because of its high fat content, the flour may become rancid if stored at too high a temperature for a long time. Soy flour is extremely easy to use, although it cannot totally replace wheat flour or other cereals in baking because of the lack of gluten, a protein that provides the structure for baked products. Always stir soy flour before measuring because it packs tightly. For general use, start by mixing a little soy flour (about 10%) with whatever flour is available while the dough is being mixed. An easy way to do this is to put a rounded tablespoonful into a cup before filling the cup with the other flour. The final product will look and taste very much like the original version, and often no difference at all will be noticeable. If a higher proportion of soy flour is used, there may be a difference in the flavor of the bread. The dough may also require a little more liquid to reach the right consistency and the bread may need to be cooked at a slightly lower temperature so it does not get too brown. Soy flour may be substituted for up to 25% of the wheat (or other grain) flour in quick breads, and for up to 15% of the grain flour in yeast-raised breads without impacting flavor or texture. Using soy flour allows you to increase the protein content of the recipe. Bread made with 88% wheat flour and 12% soy flour will have a 40% higher protein content than bread made with wheat flour alone.

Soymilk (Using the INTSOY method)


Soy milk makes a nutritious and refreshing drink. Drink it plain, or add sweeteners or other flavoring, or mix with fruit juices. Soymilk may be used in cooking to make dressing, cream sauces or soups, or use soymilk as the liquid in baking breads, cakes, or other baked goods. The directions below yield approximately 44 fluid ounces (1250 ml) of soymilk and about 2 cups (625 ml) of okara. The recipe can be easily doubled, or more. 1 1/22 gallons of water 7 oz., about 1 1/2 cups (200 grams) whole, mature soybeans, sorted and cleaned 2 pinches baking soda (divided) 3 tablespoons (45 ml) sugar, or as desired scant 1/2 teaspoon (2 ml salt), or as desired other flavorings, such as vanilla, as desired 1.Blanch the beans twice: Bring 1 liter (4 cups) of water to a boil on the stove. Add 1 pinch of baking soda. Drop the whole soybeans directly into the boiling water and blanch for 5 minutes. Drain and rinse the beans with hot water. Repeat this process so that the beans are blanched twice. 2.Grind the beans: Grind the blanched beans with 2 liters (8 cups) of hot water for 3 minutes using a blender on high speed. (If the blender is not large enough, do this in batches.) Work carefully and be sure the lid is on tight as this is hot. 3.Strain the mixture: Cool the mixture until it is just warm to the touch and squeeze it through a cheesecloth to filter. Reserve the solids (the okara) for another use. 4.Simmer: Simmer the filtered liquid on the stove for 20 minutes. Stir occasionally. If desired, add sugar and/or salt plus other flavorings to taste. Note: To fortify soymilk with calcium, stir in approximately 1 teaspoons calcium carbonate powder per quart (948 ml) of soymilk. Stir well before each use as the powder tends to settle out.

Preparation and Use of Soy Milk


Dry (mature) soybeans can be processed to produce a nutritious liquid called soymilk. The solid part of the bean that is left after processing is called okara, which is a high-fiber food with many uses. Soymilk and okara are both highly perishable and should be used the same day they are made. Refrigerate them for longer storage, up to three days. Okara may be frozen for later use.

Central American Cookbook


Soymilk (Using the traditional method)
Please see the method that follows for tofu and follow steps from one through four. Cook the milk until boiling (do not add calcium sulfate).

Preparation of Tofu
3 cups (400 g, 14 oz) dry soybeans, debris removed water for soaking* 3 quarts (2.8 liters) water for making soymilk 3 Tbsp. (15 g, 1/2 oz) gypsum dissolved in 6 Tbsp. (100 ml) water 1.Soak the soybeans in several times their volume of water for 8 hours or overnight. If you plan to soak the beans longer than 8 hours, soak them in the refrigerator or the beans will begin to ferment. Drain and rinse the beans with cold water. The weight of the soaked, drained beans should be about double the starting weight. 2.Put the beans with a generous 3 quarts tap water into a blender and grind for 3 minutes at high speed to completely pulverize the beans. You will probably need to work in batches. 3.Line a colander or strainer with muslin or cheesecloth and place it over a large bowl or pot. Pour the slurry through and squeeze gently to drain out all the liquid. You should have just over 3 quarts of liquid. Put the liquid portion (soymilk) into a pot and set aside the solid portion (okara) for another use. 4.Bring the soymilk to a boil and then reduce it to a simmer. Simmer the soymilk, keeping it very slightly bubbling, for 10 minutes. Remove the soymilk from the heat and cool to 176 F (80 C). Monitor the temperature closely, as slight variations in temperature will affect the texture of the tofu. 5.Preheat the coagulant solution so that it will be approximately the same temperature as the soymilk when they are combined. When the soymilk reaches 176 F (80 C), stir the coagulant solution into the soymilk. Keep stirring until a curd begins to form or the coagulant will settle out, and then immediately stop stirring. Let the curd set without disturbance for 10 minutes. 6.Use a spoon to gently break up the curd and then transfer the coagulated solution into a tofu mold lined with clean muslin or cheesecloth. Fold the cloth over the curd and press with weights for 15 minutes. (If using a homemade tofu mold, set a pan half filled with water on top of the mold.) 7.Remove the lid, unfold the cloth, and remove the tofu from the mold. Cut the tofu into pieces and put them in cold water in the refrigerator for storage.
*General proportions are 1 part dry beans to 7 parts water for soymilk

Okara
After making soymilk, the solid residue remaining is called okara. For each cup of dry soybeans used to make soymilk, you will get a little less than two cups of okara. Okara contains high-quality protein and fiber and can be used in many different recipes. It should be used the same day the soymilk is made, or refrigerated or frozen for later use. Okara should be cooked before eaten. One cup of okara contains 90 Calories, 2 grams fat, 15 grams carbohydrate, 5 grams fiber and 4 grams protein.

Some suggestions to use okara are: Add okara to soups, stews, mashed potatoes, and cream sauces. Mix okara with ground meat before preparing meatloaf, meatballs, sausages or burgers. Mix okara with cottage cheese and chopped vegetables and seasonings to make a spread for bread. Stir a little okara into porridge and weaning foods. Use okara in mashed vegetables and nshima. Add okara to noodle, bread, or cookie dough. Use okara as a base for making patties.

by weight, gypsum at 0.25% to 0.50% by weight of cooked soymilk (or substitute half as much nigari for the gypsum).

Central American Cookbook


Soy Yogurt
4 cups (1 L) pasteurized soymilk 2 Tbsp. sucrose (40 g, 4% of the milk by weight) 2 Tbsp. dextrose (30 g, 3% of the milk by weight) 2 Tbsp. (30 g, 3% by weight) yogurt culture containing Streptococcus thermophilus and Lactobacillus bulgaricus, or plain commercial yogurt 1 tsp. vanilla flavor or other flavor as desired Fruit preserves, optional 1.Heat the pasteurized soymilk to 158o F (70o C). 2.Add sucrose and dextrose to the heated soymilk, and heat the soymilk to 194o F (90o C). 3.Cool the milk to 122o F (50o C). Add culture and vanilla or other flavoring. Mix together gently but thoroughly and avoid the formation of foam. Pour the mixture into cups with a lid. 4.Immediately place the cups in an incubator at 106o F (41o C) for approximately 5 hours or at 88o F (31o C) overnight. After 4-1/2 hr of incubation, closely monitor the pH of the yogurt. When the pH reaches 4.3, transfer the yogurt to a refrigerator 36o F (2o C). 5.Store yogurt in a refrigerator. 6.After 12 hour refrigeration, the yogurt can be served.
Soy

6 cups water 1/2 tsp. baking soda 1 cup dry soy cotyledons or whole beans Oil for frying Salt Optional Flavors: chili powder, paprika, other herbs and spices 1.Bring the water to a rapid boil. 2.Add baking soda and the soy cotyledons (or whole soybeans) to the rapidly boiling water. Stir, return to boiling, and cook for 20 minutes. 3.Drain off the water and spread cotyledons on paper towels to remove excess water. 4.Deep fry the blanched cotyledons in small quantities until golden brown and crispy. Drain excess oil on paper towels. 5.Sprinkle with salt (finely ground) and flavor to taste with other herbs and spices if desired. Variation: Roast the blanched soybeans on a flat greased pan in a 425 F (218 C) oven. Roast until golden brown about 5-8 minutes for cotyledons or 30 minutes for whole soybeans.

Nuts

Variation: To make yogurt with fruit on the bottom, place 2 to 3 teaspoons fruit preserves into the bottom of each of the yogurt cups before carefully pouring in the yogurt mixture (step 3).

Guatemala Page 22

Honduras Page 10

Nicaragua Page 24

Recipes

10

Central American Cookbook


Soy Spaghetti
Ingredients
Water, tap, municipal Onion, yellow, fresh med, whole, 2 1/2 Garlic cloves, fresh Black pepper, spice Tomatoes, red, fresh, year round avg., med, 2 3/5 Herb, parsley, dried Herb, basil, leaves, dried Herb, Oregano leaves, dried Salt, table Water, tap, municipal Pasta, spaghetti

Spaghetti con Salsa de Tomate y Carne de Soya


25 Servings
4 cups 3 each 1 each 2 tsp 3 lbs 2 Tbsp 1 Tbsp 1 Tbsp 2 Tbsp 3 gallons 2 lbs

50 Servings
8 oz 9 cups 6 each 3 each 1 Tbsp 7 lbs cup 2 Tbsp 2 Tbsp 4 Tbsp 6 gallons 5 lbs

Ingredientes
Carne vegetal, protena, soya texturizada o TSP Agua potable Cebolla amarilla mediana Dientes de ajos frescos Pimienta negra molida o especies Tomates, rojos, frescos medianos Hierba: perejil seco Hierba, asilica, hoja seca Hierba, Organo hoja seca Aceite de cocinar Sal de cocina Agua potable Pasta o spaghetti

25 porciones
4 oz. 4 tazas 3 unidades 1 unidad 3 lb. 1 cucharada 1 cucharada

50 porciones
8 oz. 9 tazas 6 unidades 3 unidades 7 lb. 2 cucharadas 2 cucharadas

Vegetarian Meat, protein, soy, textured, TSP 4 oz

2 cucharita 1 Cucharada 2 cucharadas taza

2 cucharadas 4 cucharadas 2 cucharadas 4 cucharadas 3 galones 2 lb. 6 galones 5 lb.

Directions
1. Add water to TSP. Chop onions and add to TSP. 2. Add garlic, pepper. Tomatoes, parsley, and oregano. Simmer about 1 hour. 3. Heat water to rolling boil. Add salt. 4. Slowly add spaghetti. Stir constantly, until water boils again. Cook 10-12 minutes or until tender, stir occasionally. 5. Stir into tomato sauce.
Source: USDA recipe modified for Honduras school lunch menu

Instrucciones
SALSA: 1. Agregar agua bien caliente al TSP, dejar reposar, luego escurrirle el exceso de agua. 2. Picar la cebolla, agregar al TSP y mezclar bien 3. Agregar los ajos, pimienta negra molida, tomates picados, perejil y organo. Sofrer. Agregar un poco de agua. Cocinar fuego lento por 1 hora. PASTA: 1. Hervir agua para la pasta, agregar sal y aceite para que no se pegue. 2. Dejar caer suavemente los spaghetti al agua. 3. Remover constantemente, hasta que hierva otra vez. Cocinar 10-12 minutos. Escurrir bien.

Nutrients Per Serving (694 g):


Calories: 220 Protein: 10 g Carbohydrate: 40 g Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 0 mg Vitamin A: 500 IU Vitamin C: 9 mg Iron: 2.7 mg Calcium: 60 mg Sodium: 720 mg Dietary Fiber: 4 g

4. Agregar la salsa de tomate 5. Servir con queso seco rayado Source: USDA recipe modified for Honduras school lunch menu

Nutrientes Por Porcin (694 g):


Caloras: 220 Protenas: 10 g Carbohidratos: 40 g Total Grasas: 1 g Grasas saturadas: 0 g Colesterol: 0 mg Vitamina A: 500 IU Vitamina C: 9 mg Hierro: 2.7 mg Calcio: 60 mg Sodio: 720 mg Fibra Diettica: 4 g

Central American Cookbook


Spanish Rice
Ingredients
Vegetable Oil, Soybean Onion, yellow, fresh, med, whole, 2 Peppers, bell, green, sweet, fresh, med, 2 Celery, fresh, diced Water Broth, beef, pwd, pkt Vegetarian meat, protein, soy, textured, TSP Rice, white, med grain, enrich, dry Black pepper Spice, chili pepper, pwd Spice, cumin, seeds, ground Spice, paprika Tomatoes, red, fresh, year round avg, med, 2 3/5 Ketchup

11

Arroz Espaol (Spanish Rice)


25 Servings 50 Servings
1 Tbsp 1 each 1 each 1 cup 3 cups 1 each 1 lb lbs tsp Tbsp 1 tsp tsp 1 each cup 2 Tbsp 2 each 2 each 2 cups 6 cups 2 each 2 lbs 1 lbs 1 tsp 1 Tbsp 2 tsp 1 tsp 3 each cup

Ingredientes
Aceite vegetal. de soya Cebolla, amarilla, fresca, mediana Chiles dulces verdes, frescos grande Zanahorias tiernas grandes picadas Apio, fresco en cuadros Agua potable Caldo o consom de res, un sobre Carne vegetal, protena de soya o soya texturizada, TSP Arroz blanco, enriquecido, grano mediano crudo Especies pimienta negra molida Especies chile picante molido Especies comino molido Especie, paprika molida Tomates rojos frescos, medianos 3/5 Salsa de tomate Ketchup

25 porciones
1 cucharada 1 unidad 1 unidad 2 unidad 1 taza 3 tazas 1 unidad 1 lb. lb. cucharita cucharada 1 cucharita cucharita 1 unidades taza

50 Porciones
2 cucharadas 2 unidades 2 unidades 4 unidad 2 tazas 6 tazas 2unidad 2 lb. 1 1 lb. 1 cucharita 1 cucharada 2 cucharita 1 cucharita 3 unidades taza

Directions
1. Heat oil. Add chopped onions, green peppers, and celery. Cook for 5 minutes. 2. Add beef broth, TSP, water and spices. 3. Stir in rice, and pepper. Return to boil. Boil for 5 minutes. Reduce heat and cover tightly. Cook over low heat for 5 minutes. 4. Stir in tomatoes and ketchup. Source: USDA recipe modified for Honduras school lunch menu

Instrucciones
1. Calentar el aceite. Agregar las cebollas, chiles dulces y apio picados. Cocinar por 5 minutos. 2. Agregar el caldo o consom, TSP, agua, zanahorias y especies, hervir. 3. Agregar el arroz y los chiles, remover. Volver a hervir por 5 min. Bajar el fuego y tapar la olla. Cocinar a fuego lento 5 min. 4. Agregar los tomates picados y salsa de tomate ketchup.

Nutrients Per Serving (84 g):


Calories: 170 Protein: 10 g Carbohydrate: 19 g Total Fat: 2 g Saturated Fat: 0 g Cholesterol: 0 mg Vitamin A: 200 IU Vitamin C: 6 mg Iron: 2.7 mg Calcium: 80 mg Sodium: 75 mg Dietary Fiber: 4 g Source: USDA recipe modified for Honduras school lunch menu

Nutrientes Por Porcin (84 g):


Caloras: 170 Protena: 10 g Carbohidratos: 19 g Total Grasas: 2 g Grasa Saturada: 0 g Colesterol: 0 mg Vitamina A: 200 IU Vitamina C: 6 mg Hierro: 2.7 mg Calcio: 80 mg Sodio: 75 mg Fibra: 4 g

12

Central American Cookbook


Tamale Pie
Ingredients
Vegetarian Meat, protein, soy, textured, TSP Beans, pinto, mature Onion, yellow, fresh, med, whole, 2 Garlic, cloves, fresh Black pepper Tomatoes, red, fresh, 2 3/5 Water, tap Spice, chili pepper, pwd Spice, cumin, seeds, ground Spice, paprika Flour, all purpose, white, bleached, enrich Corn Soy Blend Sugar, white, granulated Baking powder, double acting, sodium aluminum sulfate Salt, table Eggs, whole, raw, large Milk, whole, 3% Vegetable oil, soybean Cheese, Mexican, queso fresco

Pastel de Tamal (Tamale Pie)


25 Servings
1 lb lb 2 each 1 each tsp 3 each 2 cups 2 Tbsp 1 Tbsp Tbsp 1 7/8 cups 1 7/8 cups cup 1 Tbsp Tbsp 2 each 1 7/8 cups cup 2 cups

50 Servings
2 lbs 1 lb 4 each 2 each 1 tsp 6 each 5 cups cup 3 Tbsp 1 Tbsp 3 cups 3 cups cup 2 Tbsp 1 Tbsp 4 each 3 cups cup 4 cups

Ingredientes
Carne vegetal, protein de soya o soya texturizada, TSP Frijoles colorados cocidos Cebolla, amarilla, fresco, tamano mediano, 2 Dientes de Ajos frescos Pimienta Negra molida Tomates, rojos frescos, 2 3/5 Agua potable Especie: chile picante molido Especie: comino molido Especie: paprika molida Harina de trigo enriquecida CSB harina de maiz con soya Azucar granulada Polvo de hornear Sal de mesa Huevos enteros grandes Leche entera Aceite vegetal (de soya) Queso fresco

25 Porciones
1 lb lb 2 unidad 1 unidad cucharita 3 unidad 2 tazas 2 cucharadas 1 cucharadas cucharadas 1 7/8 tazas 1 7/8 tazas taza 1 cucharadas cucharadas 2 unidad 1 7/8 tazas tazas 2 tazas

50 Porciones
2 lbs 1 lb 4 unidad 2 unidad 1 cucharita 6 unidad 5 tazas taza 3 cucharadas 1 cucharadas 3 tazas 3 tazas taza 2 cucharadas 1 cucharadas 4 unidad 3 tazas tazas 4 tazas

Directions
1. Add TSP, onions, beans, garlic, pepper, tomatoes, water and spices. Bring to boil. Reduce heat and simmer for 20-25 minutes. 2. For cornbread topping, blend flour, corn soy blend, sugar, baking powder, and salt in mixer for 1 minute on low speed. 3. In a separate bowl, mix eggs, milk, and oil. Add to dry ingredients. Blend 2-3 minutes on medium speed until dry ingredients are moistened. Batter will be lumpy. Source: USDA recipe modified for Honduras school lunch menu

Instrucciones
1.Agregar TSP, cebollas, frijoles, ajos, chiles, tomates, agua y species. Hervir. Bajar el fuego y cocinar a fuego medio por 20-25 min. 2. Para la masa del pan de maiz: Mezclar la harina, CSB, azucar, polvo de hornear y sal en la batidora por 1 minuto. Velocidad baja. 3. En un recipiente a parte, mezclar: huevos, leche y el aceite. 4. Agregar a los ingredientes secos. 5. Mezclar bien 2-3 min velocidad med. La mezcla tenra grumos. 6. Colocar 2 lb 5 oz de la maza sobre la carne en cada recipient y distribuir hast alas esquinas. 7.Horno convencional: 400F 30-35 min. Horno conveccion: 350F 25-30 min. Espolvorear el queso encima del pan de maiz, se puede server con salsa de taco. Source: USDA recipe modified for Honduras school lunch menu

Tamale Pie Nutrients Per Serving (143 g):


Calories: 290 Protein: 18 g Carbohydrate: 32 g Total Fat: 8 g Saturated Fat: 2 g Cholesterol: 25 mg Vitamin A: 750 IU Vitamin C: 9 mg Dietary Fiber: 7 g Iron: 5.4 mg Calcium: 300 mg Sodium: 250 mg

Nutrientes Por Porcion (143 g):


Calorias: 290 Proteina: 18 g Carbohidratos: 32 g Total Grases: 8 g Grasas Saturadas: 2 g Colesterol: 25 mg Vitamina A: 750 IU Vitamina C: 9 mg Fibra: 7 g Hierro: 5.4 mg Calcio: 300 mg Sodio: 250 mg

Central American Cookbook


Chili Con Soy with Beans
Ingredients
Vegetarian Meat, protein, soy, textured, TSP Onion, yellow, fresh, med, 2 Garlic, cloves, fresh Peppers, green, bell, fresh, 2 1/2 Black pepper Spice, chili pepper, pwd Spice, paprika Spice, cumin, seeds, ground Tomatoes, red, fresh, med, 2 3/5 Water, tap Beans, pinto, mature

13

Carne de Soya con Frijoles (Chili beans)


25 Servings
1 lb 2 each 1 each 1 each 1 tsp 1 Tbsp Tbsp 2 Tbsp 4 lbs 1 qt 1 lb

50 Servings
2 lbs 5 each 3 each 2 each 2 tsp 3 Tbsp 1 Tbsp cup 8 lbs 3 qt 2 lbs

Ingredientes
Carne vegetal, protena de soya o soya texturizada, TSP Cebolla amarilla mediana picada Dientes de Ajos frescos machucados Chiles dulces verdes med. picados Pimienta negra molida Especies: chile en polvo Especies: pprika Especies: Comino molido Aceite de soya Tomates rojos medianos picados Agua potable Frijoles colorados frescos cocidos

25 Porciones
1 lb. 2 unidad 1 unidad 1 unidad 1 cucharita 1 cuchara cuchara 2 cuchara 1 cucharada 4 lb. 1 qt 1 lb

50 Porciones
2 lb. 5 unidad 3 unidad 2 unidad 2 cucharita 3 cuchara 1 cuchara cuchara 2 cucharadas 8 lb. 3 qt 2 lbs

Instrucciones
1. Mezclar TSP, cebollas, ajos, chiles dulces verdes picados, pimienta, chile en polvo, paprika, y cominos molidos. Sofreir por 5 minutos 2. Mezclar los tomates y el agua, revolver bien. Poner a hervir. Bajar el fuego. Tapar y cocinar a fuego lento, remover ocasional - mente hasta espesar, unos 40 minutos. 3. Agregar los frijoles. Tapar y cocer a fuego lento, remover de vez en cuando. Source: USDA recipe modified for Honduras school lunch menu

Directions
1. Add TSP, chopped onions, garlic, green pepper, pepper, chili powder, paprika, and cumin. Cook for 5 minutes. 2. Stir in tomatoes and water. Mix well. Bring to boil. Reduce heat. Cover, and simmer slowly, stirring occasionally until thickened, 40 minutes. 3. Stir in beans. Cover and simmer. Stir occasionally. Source: USDA recipe modified for Honduras school lunch menu

Nutrientes Por porcin (183 g):


Caloras: 190 Protena: 14 g Carbohidratos: 23 g Iron: 3.6 mg Calcium: 100 mg Sodium: 15 mg Dietary Fiber: 8 g Total Grasas: 2 g Grasas Saturadas: 0 g Colesterol: 0 mg Vitamina A: 750 IU Vitamina C: 15 mg Hierro: 3.6 mg Calcio: 100 mg Sodio: 15 mg Fibra: 8 g

Nutrients Per Serving (183 g):


Calories: 190 Protein: 14 g Carbohydrate: 23 g Total Fat: 2 g Saturated Fat: 0 g Cholesterol: 0 mg Vitamin A: 750 IU Vitamin C: 15 mg

14

Central American Cookbook


Taco Salad
Ingredients
Vegetarian Meat, protein, soy, textured, TSP Onion, yellow, fresh, med, 2 Salt, table Garlic, cloves, fresh Black pepper Ketchup Water, tap Spice, chili pepper Spice, cumin, seeds, ground Spice, paprika Tomatoes, red, fresh, med, 2 3/5 Lettuce, iceberg, fresh, shred Cheese, Mexican, queso fresco

Ensalada de Taco
25 Servings
1 lbs 1 each Tbsp 1 each 1 tsp cup 4 cups 1 Tbsp 2 tsp 1 tsp 3 each 2 lbs 1 cups

50 Servings
3 lbs 2 each 1 Tbsp 2 each 2 tsp 1 cup 8 cups 2 Tbsp 5 tsp 2 tsp 6 each 4 lbs 3 cups

Ingredientes
Carne vegetal, protena de soya o soya texturizada, TSP Cebolla amarilla fresca mediana Sal Dientes de Ajos frescos machucados Pimienta negra molida Ketchup Agua potable Especies: Chile en polvo Especies: Comino en polvo Especie: Pprika Tomates Rojos y frescos Lechuga de cabeza fresca Queso monterrey jack o cheddar rayado

25 Porciones
1 lb. 1 unidad cuchara 1 unidad 1 cucharita taza 4 taza 1 cuchara 2 cucharita 1 cucharita 3 unidad 2 lb. 1 tazas

50 Porciones
3 lb. 2 unidad 1 cuchara 2 unidad 2 cucharita 1 taza 8 taza 2 cuchara 5 cucharita 2 cucharita 6 unidad 4 lb. 3 tazas

Directions
1. Add TSP, onions, salt, garlic, pepper, ketchup, water, chili pepper, cumin, paprika. Blend well. Bring to boil. Reduce heat. Simmer for 25-30 minutes. 2. Combine lettuce and tomatoes. Toss lightly. Refrigerate until ready to serve. Garnish Source: USDA recipe modified for Honduras school lunch menu

Instrucciones
1. Agregar TSP, cebolla picada, sal, ajo, pimienta, comino, pprika, chile en polvo y agua. Revolver bien y coser a fuego lento por-30 minutos. 2. Combine lechuga y tomates. Revolver. Refrigerar hasta lista para servir. 3 Aderezar con queso por encima Se puede servir con tortilla frita

Nutrients Per Serving (141 g):


Calories: 190 Protein: 16 g Carbohydrate: 14 g Total Fat: 4 g Saturated Fat: 1 g Cholesterol: 5 mg Vitamin A: 500 IU Vitamin C: 4.8 mg Iron: 3.6 mg Calcium: 150 mg Sodium: 220 mg Dietary Fiber: 7 g

Source: USDA recipe modified for Honduras school lunch menu

Nutrientes Por porcin (141 g):


Caloras: 190 Protena: 16 g Carbohidratos: 14 g Total Grasas: 4 g Grasas Saturadas: 1 g Colesterol: 5 mg Vitamina A: 500 IU Vitamina C: 4.8 mg Hierro: 3.6 mg Calcio: 150 mg Sodio: 220 mg Fibra: 7 g

Central American Cookbook


Bean TSP Soup
Ingredients
Beans, pinto, mature Vegetarian meat, protein, soy, textured, TSP Ketchup Onion, yellow, fresh, med, whole, 2 Celery, fresh, diced Carrots, fresh, chopped Black pepper Corn Soy Blend Water, tap

15

Sopa de Frijoles con TSP (Bean soup w/TSP)


25 Servings
1 lbs 1 lbs
1

50 Servings
3 lbs 3 lbs cup 3 each 1 cups 2 cups 1 tsp 1 cup 2 gal

Ingredientes
Frijoles rojos cocidos Carne vegetal, protena de soya o soya texturizada, TSP Ketchup Cebolla amarilla fresca mediana Apio fresco rebanado Zanahorias frescas picadas Especies: pimienta negra molida CSB-mezcla de harinas de maz y soya Agua potable

25 Porciones
1 lb. 1 lb.

50 Porciones
3 lb. 3 lb.

/3 cup + 2 tsp

1 each cups 1 cup tsp cup 1 gal + 2 cups

1 1/3 taza + 2 cucharita taza 1 unidad taza 1 taza cucharita taza 1 gal + 2 tazas 3 unidad 1 taza 2 taza 1 cucharita 1 taza 2 gal

Directions
1. Combine beans, TSP, ketchup, onions, carrots, celery, pepper, and water. 2. Mix 1 cup water with CBS before adding to soup. Source: USDA recipe modified for Honduras school lunch menu

Instrucciones
1. Combine los frijoles, TSP, ketchup, cebollas, zanahorias, apio, pimienta y agua. 2. Mezclar 1 taza de agua con CSB antes de agregarle a la sopa. Iron: 3.6 mg Calcium: 100 mg Sodium: 55 mg Dietary Fiber: 7 g 3. Cocinar a fuego lento Source: USDA recipe modified for Honduras school lunch menu

Nutrients Per Serving (228 g):


Calories: 190 Protein: 14 g Carbohydrate: 22 g Total Fat: 2 g Saturated Fat: 0 g Cholesterol: 0 mg Vitamin A: 1000 IU Vitamin C: 3.6 mg

Nutrientes Por porcin (228 g):


Caloras: 190 Protena: 14 g Carbohidratos: 22 g Total Grasas: 2 g Grasas Saturadas: 0 g Colesterol: 0 mg Vitamina A: 1000 IU Vitamina C: 3.6 mg Hierro: 3.6 mg Calcio: 100 mg Sodio: 55 mg Fibra: 7 g

16

Central American Cookbook


Soy Patties
Ingredients
Vegetarian, meat, protein, soy, textured, TSP Potatoes, peeled, ckd, diced Water, tap Garlic, cloves, fresh Chili peppers, jalapeno, fresh Onion, yellow, fresh medium Cornmeal, white, whole grain Flour, soy, defatted, stirred Baking Soda Water, tap Vegetable oil, soybean

Pastelitos de Soya (Soy Patties)


25 Servings
4 cups 8 cups 3 cups 5 each 2 each 3 each 4 cups 2 cups tsp 4 cups 438 grams

50 Servings
8 cups 16 cups 7 cups 10 each 4 each 6 each 8 cups 4 cups 1 tsp 8 cups 876 grams

Ingredientes
Papas peladas en cubitos Carne vegetal, protena de soya o soya texturizada, TSP Agua potable Dientes de ajos frescos Chiles jalapeos frescos Cebolla amarilla fresca mediana Harina de maz Harina desgrasada de soya Polvo de hornear Agua potable Aceite vegetal de soya

25 Porciones
8 tazas 4 tazas 3 tazas 5 unidad 2 unidad 3 unidad 4 tazas 2 tazas cucharitas 4 tazas 438 gramos

50 Porciones
16 tazas 8 tazas 7 tazas 10 unidad 4 unidad 6 unidad 8 tazas 4 tazas 1 cucharitas 8 tazas 876 gramos

Directions
1. Soak TSP in 8 cups boiling water and let stand for 15 minutes, drain. 2. Peel and dice the potatoes and add to TSP. 3. Add all seasonings. 4. Saute garlic, onion and peppers. 1. Mix dough with the flour in a bowl. 2. Add water and knead until a consistency to make tortillas. 3. Add salt, soda and stir well. 4. Make tortillas thin or small. 5. Fill with TSP and potatoes and given the form of half moon, seal the edges. Fry until golden. Source: USDA recipe modified for Honduras school lunch menu

Instrucciones
1. Remojar el TSP en 8 tazas de agua hirviendo y dejar reposar por 15 minutos, escurrir. 2. Pelar y hacer cubitos de la papa y agregar al TSP. 3. Agregar todas las especies. 4. Sofrer el ajo, cebolla y los chiles. 1. Mezclar la harina con el agua en un recipiente hondo. 2. Agregar agua y amasar hasta tener una consistencia buena para hacer tortillas. 3. Agregar sal, polvo de hornear y mezclar bien. 4. Hacer las tortillas delgadas y pequeas. 5. Rellenar con TSP y las papas y darle forma de media luna, sellas las orillas y frer hasta doradas. Source: USDA recipe modified for Honduras school lunch menu

Nutrients Per Serving (193 g):


Calories: 350 Protein: 11 g Carbohydrate: 33 g Total Fat: 19 g Saturated Fat: 2 g Cholesterol: 0 mg Vitamin A: 0 IU Vitamin C: 4.8 mg Iron: 2.7 mg Calcium: 60 mg Sodium: 40 mg Dietary Fiber: 6 g

Nutrientes Por porcin (193 g):


Caloras: 350 Protena: 11 g Carbohidratos: 33 g Total grasas: 19 g Grasas Saturadas: 2 g Colesterol: 0 mg Vitamina A: 0 IU Vitamina C: 4.8 mg Hierro: 2.7 mg Calcio: 60 mg Sodio: 40 mg Fibra: 6 g

Central American Cookbook


Garden Rice
Ingredients
Rice, white, long grain, enrich, dry Carrots, fresh, chopped Snap beans, green, fresh, 4 long Chili peppers, jalapeno, fresh Onion, yellow, fresh, medium Bouillon, chicken, dehyd, cube Vegetable oil, soybean Water, tap Salt, table Vegetarian Meat, protein, soy, textured, TSP

17

Arroz a la Jardinera (Garden Rice)


25 Servings
4 lbs 4 cups 1 lb 3 each 3 each 3 each
2

50 Servings
8 lbs 8 cups 2 lbs 6 each 6 each

Ingredientes
Arroz blanco Zanahorias frescas y picadas Frijolitos verdes picados frescos Chiles jalapeos picados Cebolla amarilla picada mediana

25 Porciones
4 lb. 4 tazas 1 lb. 3 unidad 3 unidad 3 unidad
2

50 Porciones
8 lb. 8 tazas 2 lb. 6 unidad 6 unidad 6 unidad 1 1/3 tazas 24 tazas 4 tsp 7 tazas

6 each 1 1/3 cups 24 cups 4 tsp 7 cups Cubito o consom de pollo Aceite vegetal de soya Agua potable Sal Carne vegetal, protena de soya o soya texturizada, TSP

/3 cup

12 cups 2 tsp 3 cups

/3 tazas

12 tazas 2 tsp 3 tazas

Directions
1. Clean and wash rice, drain. 2. Stir fry vegetables in oil. 3. Add rice, TSP, salt, spices, and water. Cover and simmer. 4. Serve with cucumber and tomato salad. Source: World Initiative for Soy in Human Health

Instrucciones
1. Limpiar y lavar el arroz, escurrir. 2. Sofrer los vegetales en aceite 3. Agregar el arroz, agregar, sal, el consom y el agua. Tapar y cocinar a fuego lento. 4. Servir con ensalada de pepinos y tomates. Iron: 4 mg Calcium: 60 mg Sodium: 300 mg Dietary Fiber: 4 g Source: World Initiative for Soy in Human Health

Nutrients Per Serving (254 g):


Calories: 380 Protein: 10 g Carbohydrate: 65 g Total Fat: 7 g Saturated Fat: 1 g Cholesterol: 0 mg Vitamin A: 3500 IU Vitamin C: 10 mg

Nutrientes Por porcin (254 g):


Caloras: 380 Protena: 10 g Carbohidratos: 65 g Total Grasas: 7 g Grasas Saturadas: 1 g Colesterol: 0 mg Vitamina A: 3500 IU Vitamina C: 10 mg Hierro: 4 mg Calcio: 60 mg Sodio: 300 mg Fibra: 4 g

18

Central American Cookbook


Soy Chorizo with Rice and Beans
Ingredients
Vegetarian meat, TSP Water, tap Bouillon, beef, pwd, pkt Onion, yellow, fresh Chili peppers, green, hot, whole, fresh Garlic, cloves, fresh Juice, lime, fresh Rice, long grain converted, enrich, dry Beans, pinto, mature Soybean oil

Chorizo de Soya con Arroz y Frijoles


25 Servings
3 cups 5 cups 3 each 3 each 3 each 3 each cup 4 cups 1 lb cup

50 Servings
6 cups 10 cups 6 each 6 each 6 each

Ingredientes
Carne vegetal, protena de soya o soya texturizada, TSP Agua potable Consom de res Cebolla amarilla Chiles dulces verdes y frescos medianos Diente de ajo fresco

25 Porciones
3 Tazas 5 Tazas 3 Tazas 3 Tazas 3 Tazas 3 Unidad Tazas 4 Tazas 1 lb. Taza

50 Porciones
6 Tazas 10 Tazas 6 Tazas 6 Tazas 6 Tazas 6 Unidad Tazas 8 Tazas 2 lb. Taza

6 each Jugo de limn fresco o naranja agria cup Arroz Blanco precocido cocido 8 cups 2 lbs cups Frijoles colorados cocidos Aceite de soya

Instrucciones
1. Mezcle el ajo, el consom y el jugo de limn o naranja agria. 2. Agregue el chile y cebolla picados. 3. Agregar el TSP, previamente hidratada y escurrida. 4. Mezclar bien y sofrer en el aceite. Se sirve con el arroz y los frijoles cocidos Source: World Initiative for Soy in Human Health

Directions
1. Mix all seasonings. 2. Add chile and chopped onion. 3. Add TSP that has been soaked. 4. Mix well and stir-fry in oil. Source: World Initiative for Soy in Human Health

Nutrients Per Serving (254 g):


Calories: 240 Protein: 10 g Carbohydrate: 40 g Total Fat: 3 g Saturated Fat: 0 g Cholesterol: 0 mg Vitamin A: 100 IU Vitamin C: 15 mg Iron: 2.7 mg Calcium: 60 mg Sodium: 125 mg Dietary Fiber: 5 g

Nutrientes Por porcin (254 g):


Caloras: 240 Protena: 10 g Carbohidratos: 40 g Total Grasas: 3 g Grasas Saturadas: 0 g Colesterol: 0 mg Vitamina A: 100 IU Vitamina C: 15 mg Hierro: 2.7 mg Calcio: 60 mg Sodio: 125 mg Fibra: 5 g

Central American Cookbook


Soy Salad
Ingredients
Vegetarian meat, TSP

19

Ensalada de Soya (Soy Salad)


25 Servings
4 cups

50 Servings
8 cups

Ingredientes
Carne vegetal, protena de soya o soya texturizada, TSP Agua Potable Jugo de limn fresco Cebolla amarilla mediana picada Hierbas: Culantro fresco picado

25 Porciones 50 Porciones
4 tazas 8 tazas

Water, tap

3 cups

7 cups

3 tazas 1 tazas 4 unidad tazas 1 tazas 2 tazas

7 tazas 2 tazas 8 unidad 1 tazas 2 tazas 4 tazas

Juice, lime, fresh

1 cup

2 cups

Onion, yellow, fresh, medium

4 each

8 each

Herb, coriander, leaves, fresh

cup

1 cup Chile dulce verde mediano picado

Peppers, green, bell, medium

1 each

2 each Tomates rojos frescos picados

Tomatoes, red, fresh, medium

2 each

4 each

Instrucciones
1. Hidratar el TSP. Escurrir. 2. Agregar los condimentos y vegetales. 3. Como dip o para untar si se le agrega: - un poco de mostaza - un poco de mayonesa - un poquito de ketchup si se quiere - se sirve con galletas de soda o se le unta al pan de sndwich Source: World Initiative for Soy in Human Health

Directions
1. Hydrate the TSP. Drain. 2. Add seasonings and vegetables. 3. Can be used as a dip if you add a pinch of mustard, mayonnaise, and ketchup and salsa can be served with crackers. Source: World Initiative for Soy in Human Health

Nutrients Per Serving (174 g):


Calories: 130 Protein: 10 g Carbohydrate: 13 g Total Fat: 2 g Saturated Fat: 0 g Cholesterol: 0 mg Vitamin A: 300 IU Vitamin C: 18 mg Iron: 1.8 mg Calcium: 80 mg Sodium: 300 mg Dietary Fiber: 5 g

Nutrientes Por porcin (174 g):


Caloras: 130 Protena: 10 g Carbohidratos: 13 g Total Grasas: 2 g Grasas Saturadas: 0 g Colesterol: 0 mg Vitamina A: 300 IU Vitamina C: 18 mg Hierro: 1.8 mg Calcio: 80 mg Sodio: 300 mg Fibra: 5 g

20

Central American Cookbook


Soy Fritters
Ingredients
Corn Soy Blend Vegetarian Meat, TSP Onion, yellow, fresh, medium Chili peppers, jalapeno, fresh Garlic, cloves, fresh Water, tap Soybean oil

Fritas de Soya (Soy Fritters)


25 Servings
5 cups 5 cups 1 each 2 each 3 each 3 cups 219 grams

50 Servings
10 cups 10 cups 3 each 4 each 6 each 7 cups 438 grams

Ingredientes
CSB-Harinas de soya y maz mezcladas Carne vegetal, protena de soya o soya texturizada, TSP Sal y Pimienta al gusto Cebolla amarilla mediana Chiles jalapeo fresco Diente de ajo fresco Agua potable Aceite de soya

25 Porciones
5 tazas 5 tazas

50 Porciones
10 tazas 10 tazas

1 unidad 2 unidad 3 unidad 3 tazas 219 gramos

3 unidad 4 unidad 6 unidad 7 tazas 438 gramos

Directions
1. Mix CSB and textured soy. 2. Add salt and pepper to taste. 3. Add chopped onion and chile. 4. Stir until a dough. 5. Wet hands to make pancakes. 6. Fry in very hot oil and flip when golden. Then pass them on paper towel to remove grease. Serve with tomato sauce, accompanied by white rice, mashed potatoes, or cooked vegetables and salad. Source: World Initiative for Soy in Human Health

Instrucciones
1. Mezclar CSB y soya texturizada. 2. Agregar sal y pimienta al gusto. 3. Agregar ajo, chile y cebolla picad 4. Agregar el agua y mezclar hasta hacer una maza como para tortillas 5. Mojarse las manos y hacer las tortillas. 6. Frerlas en aceite bien caliente, voltearlas cuando doraditas. Escurrirlas en papel toalla. Servir con Salsa de tomate. Se pueden acompaar con arroz, pur de papas o vegetales cocidos o bien ensalada. Source: World Initiative for Soy in Human Health Iron: 6.3 mg Calcium: 300 mg Sodium: 0 mg Dietary Fiber: 5 g

Nutrients Per Serving (93 g):


Calories: 250 Protein: 11 g Carbohydrate: 23 g Total Fat: 12 g Saturated Fat: 1 g Cholesterol: 0 mg Vitamin A: 750 IU Vitamin C: 12 mg

Nutrientes Por porcin (93 g):


Caloras: 250 Protena: 11 g Carbohidratos: 23 g Total Grasas: 12 g Grasas Saturadas: 1 g Colesterol: 0 mg Vitamina A: 750 IU Vitamina C: 12 mg Hierro: 6.3 mg Calcio: 300 mg Sodio: 0 mg Fibra: 5 g

Central American Cookbook


Enchiladas
Ingredients
Cornmeal, white, whole grain Flour, soy, defatted, stirred Water, tap Soybean oil Soy Chorizo with Rice and beans

21

Enchiladas
25 Servings
5 cups 1 cup 2 cups 131 grams 25 servings

50 Servings
10 cups 2 cups 5 cups 262 grams

Ingredientes
Harina de maz Harina de soya desgrasada cernida Agua potable Aceite de soya Chorizo de soya (ver receta)

25 Porciones
5 tazas 1 tazas 2 tazas 131 gramos

50 Porciones
10 tazas 2 tazas 5 tazas 262 gramos

25 porciones 50 porciones 2 tazas 2 tazas 1 tazas 5 huevos 5 tazas 5 tazas 3 tazas 10 huevos

50 servings

Salsa de tomate o criolla Ensalada de repollo picado Queso seco rayado Huevo duro rebanado

Directions
1. Mix cornmeal with soy. 2. Gradually add warm water. 3. Form a tortilla. 4. Fry in very hot oil, turning golden on both sides. 5. Place over meat with vegetables, salad, salsa, cheese, and slices of egg.

Instrucciones
1. Mezclar la harina de maz con la harina de soya

Source: World Initiative for Soy in Human Health

2. Agregar gradualmente el agua caliente. Amasar bien 3. Formar las tortillas. Iron: 3.87 mg Calcium: 75 mg Sodium: 300 mg Dietary Fiber: 7g 4. Frer en aceite bien caliente voltearlas por los 2 lados hasta que estn doraditas. Escurrirlas. 5. Colocar la carne sobre las tortillas, luego un poco de ensalada, salsa, un poco de queso rayado y unas rebanadas de huevo duro Source: World Initiative for Soy in Human Health

Nutrients Per Serving (185 g):


Calories: 388 Protein: 14 g Carbohydrate: 61 g Total Fat: 9 g Saturated Fat: 1 g Cholesterol: 0 mg Vitamin A: 67 IU Vitamin C: 16 mg

Nutrientes Por porcin (185 g):


Caloras: 388 Protena: 14 g Carbohidratos: 61 g Total Grasas: 9 g Grasas Saturadas: 1 g Colesterol: 0 mg Vitamina A: 67 IU Vitamina C: 16 mg Hierro: 3.87 mg Calcio: 75 mg Sodio: 300 mg Fibra: 7 g

22

Central American Cookbook


Banana Smoothie with Strawberries
Ingredients
Textured soy (TSP)

Licuado de Banana Smoothie con Fresas


50 Servings
2 lb

25 Servings
1 lb

Ingredientes
Soya texturizada (TSP)

25 Porciones
1 libras

50 Porciones
2 libras

Banana, fresh, med

7 each

14 each

Banana, fresco mediano

7 entero

14 entero

Strawberries, fresh, whole

2 lb

5 lb

Fresas, fresca

2 libras

5 libras

Milk, 2%

2 ltr

1 1/3 gal

Leche, 2%

2 litros

1 1/3 gal

Sugar, white granulated

2 cup

5 cup

Azucar

2 tazas

5 tazas

Cinnamon, ground

/3 cup

/3 cup

Canela, polvo

/3 tazas

/3 taza

Ice to taste

Hielo a probar

Directions
1. Soak the TSP in half of the milk for 10min 2. Blend the TSP bananas, strawberries, sugar, cinnamon and ice 3. Add remaining the milk, blend and enjoy Source: Arrozgua

Instrucciones
1. Se pone a remojar la soya con media de leche durante 10 minutos. Luego licuamos el banano, las frescas, la soya hidratada, azucar, canela y hielo, seguidamente le incorporamos el otro leche y listo!!

Source: Arrozgua

Nutrients Per Serving (228 g):


Calories: 310 Protein: 15 g Carbohydrate: 46 g Total Fat: 4 g Saturated Fat: 1 g Cholesterol: 10 mg Vitamin A: 4% Vitamin C: 50% Iron: 15% Calcium: 25% Sodium: 45 mg Dietary Fiber: 8 g

Nutrientes Por Porcin (228 g):


Calorias: 310 Proteina: 15 g Carbohidratos: 46 g Total Grasas: 4 g Grasas Saturadas: 1 g Colesterol: 10 mg Vitamina A: 4% Vitamina C: 50% Iron: 15% Calcio: 25% Sodio: 45 mg Fibra: 8 g

Central American Cookbook


Chicken Chop Suey
Ingredients
TSP, soaked with boiling water and cream of chicken for 10 min Soup, cream of chicken Vegetable oil Onion, yellow, fresh Jalapeno peppers Chayote, fruit, raw Peas, green Carrots, fresh, large Broccoli, fresh Garlic cloves, fresh Soybean sprouts, fresh Cornstarch Salt, table Broth, chicken Saborin Pepper, black Worcestershire sauce Soy sauce Ablandador

23

Chop Sue de Pollo


25 Servings 50 Servings
1 lb 2 lbs cup 3 each 6 each 3 each lb 3 each 3 each 6 each lb
2

Ingredients

25 Servings

50 Servings
3 libras 6 cada 1 libras 6 cada 6 cada 6 cada 12 cada 1 libras 1 1/3 tazas 12 cada 1 taza 4 libras taza
2

3 lbs 4 lbs 1 cup 6 each 12 each 6 each 1 lb 6 each 6 each 12 each 1 lb 1 1/3 cup cup
2

TSP, soaked with boiling water and cream of 1 libras chicken for 10 min Chayote, fruit, raw Guisantes, verde Zanahorias, fresca Brculi, fresca Cebolla, fresca Clavos de Ajo, fresca Soybean sprouts, fresca Almidn de maz Jalapeno peppers Aceite de Vegetale Crema de la sopa de pollo Sal Broth, chicken Pepper, black Salsa de Worcestershire Salsa de Soya Saborin Ablandador 3 cada libras 3 cada 3 cada 3 cada 6 cada libra
2

/3 taza

6 cada taza 2 libras 2 Cucharadas


1

/3 cup

2 Tbsp
1

/3 taza

/3 taza

/3 cup

/3 cup

1 Cucharilla 2 Cucharada 2 Cucharada Pruebe se la Pruebe se la

1 Cucharada 4 Cucharada 4 Cucharada Pruebe se la Pruebe se la

To taste 1 tsp 2 Tbsp 2 Tbsp To taste

To taste 1 Tbsp 4 Tbsp 4 Tbsp To taste

Directions
1. En una cacerola agregue el aceite, cebolla, jalapeos y jalapeno peppers y el cajo cortado en juliana 2. Cuando la cebolla es translcida agregar todos los vegetales restantes 3. Sazonar con sal, caldo de pollo, pimienta Saborin y negro 4. Despus de que las verduras estn tiernas agregar la TSP hidratado (agua, salsa de soja y salsa inglesa) 5. Cocine 5 minutos ms y servir sobre el arroz

Directions
1. In a sauce pan add oil, onion, jalapeno peppers and el cajo cortado en juliana 2. When onion is translucent add all remaing vegetables 3. Season with salt, chicken broth, Saborin and black pepper 4. After the vegetables are slightly cooked add the hydrated TSP (water, soy sauce and Worcestershire sauce) 5. Cook 5 more minutes and serve over rice Source: Arrozgua

Nutrients Per Serving (164 g):


Calories: 200 Cholesterol: 5 mg Sodium: 1000 mg Saturated Fat: 2 g Calcium: 6% Total Fat: 11 g Iron: 10% Carbohydrate: 16 g Vitamin C: 40% Protein: 8 g Vitamin A: 35% Dietary Fiber: 4 g

Nutrientes Por Porcin (164 g):


Caloris: 200 Colesterol: 5 mg Sodio: 1000 mg Grasas Saturadas: 2 g Hierro: 10% Calcio: 6% Total Grasas: 11 g Vitamina C: 40% Proteina: 8 g Fibra: 4 g Carbohidratos: 16 g Vitamina A: 35%

Source: Arrozgua

24

Central American Cookbook


Nicaraguan Salad
Ingredients
Vegetarian meat, protein, soy, textured, TSP

Ensalada Nicaraguense
25 Servings
1 lbs

50 Servings
3 lbs

Ingredientes
Carne vegetal, protena, soya texturizada, TSP

25 Porciones
1 lbs

50 Porciones
3 lbs

Water, tap, municipal

3 cups

Agua potable

3 tazas

7 tazas

Tomatoes, red, fresh, year round avg, 2 3/5, chopped

7 each

15 each

Tomates, maduros frescos grandes picados

7 Unidades

15 unidades

Limes, peeled, fresh, 2, cut into small pieces

2 each

5 each

Limones frescos pelados cortados en trozos

2 unidades

5 unidades

Herb, cilantro, leaves, fresh, chopped

2 oz.

5 oz.

Hierbas: cilantro de castilla picado

2 oz.

5 oz.

Salt, table

2 tsp.

4 tsp.

Salt de mesa

2 cucharita

4 cucharita

Directions
Rehydrate TSP in water for 10 minutes. Drain excess water. Mix in chopped tomatoes, lime pieces, cilantro and salt. Mix thoroughly. Chill for 30 minutes before serving.

Instrucciones
Hidratar TSP en agua por 10minutos. Escurrir exceso de agua. Agregar los tomates picados, pedazos de limn, culantro y sal. Mesclar bien. Enfriar en la refrigeradora por 30 min. Antes de servir.

Nutrients Per Serving (84 g):


Calories: 10 Protein: 0 g Carbohydrate: 2 g Total Fat: 0 g Saturated Fat: 0 g Cholesterol: 0 mg Vitamin A: 500 IU Vitamin C: 6 mg Iron: 0.36 mg Calcium: 0 mg Sodium: 190 mg Dietary Fiber: 1 g

Nutrientes por porcin (84 g):


Caloras: 10 Protena: 0 g Carbohidratos: 2 g Total Grasas: 0 g Grasas Saturadas: 0 g Colesterol: 0 mg Vitamina A: 500 IU Vitamina C: 6 mg Hierro: 0.36 mg Calcio: 0 mg Sodio: 190 mg Fibra : 1 g

Central American Cookbook


Nicaraguan Rice
Ingredients
Vegetable Oil, Soybean

25

Arroz Nicaragense
25 Servings
1 Tbsp

50 Servings
2 Tbsp

Ingredientes
Aceite Vegetal de soya

25 porciones
1 Cucharada

50 porciones
2 Cucharada

Onion, yellow, fresh, med, whole, 2 , chopped

2 each

4 each

Cebolla mediana entera, picada

2 unidades

4 unidades

Peppers, bell, green, sweet, fresh, med, 2 , chopped

2 each

4 each

Chiles dulces verdes meduanos, picados

2 unidades

4 unidades

Vegetarian meat, textured soy protein

1 lb.

2 lb.

Carne vegetal de soya, TSP

1 lb.

2 lb.

Rice, white, med grain, enrich, dry

3 lbs

6 lbs

Arroz blanco precocido,

3 lbs

6 lbs

Water, tap, municipal

2 13/16 qt

5 9/16 qt

Agua potable

2 13/16 qt

5 9/16 qt

Directions
Heat oil. Add chopped onions and chopped green peppers. Cook for 5 minutes. Add TSP, rice and water. Bring to a boil and cook the mixture for 5 minutes. Reduce heat and cover tightly. Cook over low heat for 5 minutes.

Instrucciones
Caliente el aceite. Agregar la cebolla picada y el chile verde picado. Sofrer por 5 minutos. Agregar TSP, arroz y agua. Poner a hervir y cocinar por 5 min. Reducir el fuego y tapar bien. Cocinar a fuego lento por 5 minutos ms.

Nutrients Per Serving (84 g):


Calories: 309 Protein: 13 g Carbohydrate: 51g Total Fat: 2 g Saturated Fat: 0 g Cholesterol: 0 mg Vitamin A: 35 IU Vitamin C: 6 mg Iron: 4 mg Calcium: 75 mg Sodium: 4 mg Dietary Fiber: 4 g

Nutrientes por Porcin (84 g):


Caloras: 309 Protenas: 13 g Carbohidratos: 51 g Total Grasas: 2 g Grasas saturadas: 0 g Colesterol: 0 mg Vitamina A: 35 IU Vitamina C: 6 mg Hierro: 4 mg Calcio: 75 mg Sodio: 4 mg Fibra : 4 g

26

Central American Cookbook

Conversion Tables
Common Cooking Conversions
Measure Equivalents
1 tablespoon (Tbsp) = 1/16 cup (c) = 1/8 cup = 1/6 cup = 1/4 cup = 1/3 cup = 3/8 cup = 1/2 cup = 2/3 cup = 3/4 cup = 1 cup = 1 cup= 8 fluid ounces (fl oz) = 1 pint (pt) = 1 quart (qt) = 4 cups = 1 gallon (gal) = 16 ounces (oz) = 1 milliliter (ml) = 1 inch (in) = 3 teaspoons (tsp) 1 tablespoon 2 tablespoons 2 tablespoons + 2 teaspoons 4 tablespoons 5 tablespoons + 1 teaspoon 6 tablespoons 8 tablespoons 10 tablespoons + 2 teaspoons 12 tablespoons 48 teaspoons 16 tablespoons 1 cup 2 cups 2 pints 1 quart 4 quarts 1 pound (lb) 1 cubic centimeter (cc) 2.54 centimeters (cm)

Cooking Temperature Conversion


Fahrenheit ( F)
-10F 0F 32F 50F 68F 100F 150F 205F 212F 300F 325F 350F 375F 400F 425F 450F 475F 500F

Metric Conversion Factors


Multiply
Fluid Ounces Ounces (dry) Grams Grams Kilograms Pounds Pounds Quarts Quarts (dry) Quarts (liquid) Liters Gallons Gallons

Celsius ( C)
-23.3C (freezer storage) -17.7C (water freezes) 0C 10C 20C (room temp) 37.7C 65.5C 96.1C (water simmers) 100C (water boils) 148.8C 162.8C 177C (baking) 190.5C 204.4C 218.3C 232C 246.1C 260C (broiling)

By
29.57 28.35 0.0353 0.0022 2.21 453.6 0.4536 0.946 67.2 57.7 1.0567 3,785 3.785

To Get
grams grams ounces pounds pounds grams kilograms liters cubic inches cubic inches quarts cubic centimeters liters

Conversion Factors
Fahrenheit to Celsius: subtract 32 from the Fahrenheit figure, multiply by 5, and divide by 9 to get Celsius figure. Celsius to Fahrenheit: multiply Celsius figure by 9, divide by 5, and add 32.

National Soybean Research Laboratory


University of Illinois at Urbana-Champaign 1101 W. Peabody Urbana, IL. 61801 Phone: (217) 244-1706 www.nsrl.illinois.edu The National Soybean Research Laboratory is engaged in research, outreach and education related to soybean production and nutrition. We also find ways to overcome malnutrition through the use of soy in international development programs. We promote innovative processing and marketing techniques involving soy. We educate society on the advantages of a soy enriched diet along with promoting the health benefits of eating soy. We engage in soybean research that benefits producers. We also explore the genetics of soybeans and assist in expanding the scope and size of the soybean industry and the profitability of soybean farmers.

Centres d'intérêt liés