Vegan for Life - Jack Norris [50]
The key to success with tofu is to choose the right type for the job. If you are stir-frying chunks of tofu with veggies to serve over rice, choose firm tofu. Soft tofu is perfect to mash or puree as a filling for sandwiches or lasagna. And the tofu that is traditional to Japanese cooking, silken tofu, is a soft, custard-like food that can be blended or pureed for sauces, smoothies, or desserts. It is a great replacement for the cream in creamed soup recipes.
Frozen tofu takes on a chewy, spongy texture that makes it a useful meat substitute. Freeze it right in the unopened package. Then defrost, squeeze out the liquid, and chop or shred it.
Whole cookbooks are devoted to tofu, and we’ve included one of our favorites, Tofu Cookery by Louise Hagler, in the list of resources at the end of this book.
Okara
The word “kara” refers to the hull of the soybean, and the addition of “o” turns it into “honorable hull.” This is the portion left behind when liquid is squeezed from the soaked soybean to make soymilk. It’s high in protein and fiber and is sometimes used to give a protein boost to baked goods like muffins or cookies. In Japan, okara is sometimes sautéed with vegetables and served with rice. You may be able to find okara in natural foods stores, but the best place to track it down is in an Asian market.
FERMENTED SOYFOODS
Tempeh
In Indonesia, it’s spelled tempe, and it is an ancient cultural staple of cooking in that part of the world. Today, tempeh-making is still a home-based art in which whole soybeans are treated with a “starter” and wrapped in banana leaves to ferment. Tempeh can be made from soybeans only or soybeans in combination with grains. The texture is tender and chewy, and the savory flavor is sometimes described as “yeasty” or “mushroom-like” or just indescribably delicious. In traditional meals, it’s sautéed with vegetables and served over rice, sometimes with peanut sauce. Tempeh baked in barbecue sauce is a favorite with many vegans. Tempeh is a good source of protein, fiber, iron, and calcium. Contrary to popular opinion, however, it is not a good source of active vitamin B12.
Miso
With a full-bodied flavor that is unmatched by any western condiment, miso captures the essence of Japanese cooking. This salty, fermented soybean paste (usually with addition of other beans or grains) comes in different colors—white, red, and brown—and the flavor varies greatly among types, with some being more fruity or wine-like than others. In fact, in Japan, miso production is regarded in a similar fashion to wine-making in other parts of the world. Miso is very high in sodium and a little goes a long way. Use it to make broths and sauces.
Natto
Made from whole soybeans fermented with a bacterial culture, natto has a distinctive aroma, flavor, and texture, which is often described as “gooey.” It is a popular breakfast food in Japan, served with rice, but has not made its way onto many American menus. It may be the only known plant food that is high in vitamin K2.
WESTERN SOYFOODS
Textured Vegetable Protein (TVP™)
Made from defatted soy flour, TVP is a dried granular product that can be rehydrated with boiling water and used in place of ground beef. Plain TVP tastes best when cooked in tomato sauce and is good for pasta dishes or chili. In her cookbook Vegan Comfort Food, Alicia Simpson recommends rehydrating 1 cup dry TVP with 1 cup of dark vegetable stock and 1 tablespoon of hickory liquid smoke. TVP is a very inexpensive source of protein with a long shelf life, and it’s a good source of protein, fiber, and calcium.
Isolated Soy Protein
Many veggie meats use soy protein as a base. For those who are just making the transition to veganism or who are too busy to cook, veggie meats made from soy protein isolate can be life-savers.
Will You “Detox” When You Go Vegan?
One popular idea that circulates through vegan circles is that going vegan causes your body to “detox.” The theory is that you’ll have a few days or weeks of feeling awful as