Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Soybean Oil | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 Tbs soybean oil
- 2 cups chopped onions (about 2 large)
- 1 cup chopped green bell pepper (about 1 large)
- 3 Tbs soy flour
- 2 (14.5 oz.) cans chicken or beef broth
- 1 1/2 cup chopped tomato
- 1 (8 oz.) package soy sausage-style links
- 8 oz. firm frozen tofu, thawed
- 1 tsp crushed red pepper
- 1 tsp ground cayenne pepper
- 1 tsp ground cumin
- 1 tsp black pepper
- 1 tsp chili powder
- 1 Tbs minced garlic
- 8 cups cooked rice
- =
Directions
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 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.
Yield: 8 servings. Serving size: 1 cup cajun stew over 1 cup rice. Per serving: 356 calories, 7 g fat (1 g sat fat), 15 g protein (8.5 g soy protein), 56 g carbohydrate, 600 mg sodium, 0 mg cholesterol,
3 g dietary fiber.