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Soy Superheros

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Soy Superheros

A story of Oak Park Schools

Plant-Based Project

Vol 1.

Long, long ago (we're talking over 3,000 years!),

farmers in China discovered these amazing

beans. They were so special that they were

called one of the "Five Sacred Grains"!.

Soybeans are small, round beans that pack a big punch! They have a mild,

nutty flavor and come in different colors - yellow, green, brown, and even

black!

When you see soybeans, they might look like tiny pebbles. But don't let their

size fool you! These little beans are found in many foods you might eat every

day.

Soybeans can become soy milk for your cereal, tofu for stir-fries, or even be

hidden in some chocolate treats! But how did these magical beans become so

important to people all around the world? Let's travel back in time to find out!

THE AMAZING

JOURNEY

OF SOYBEANS

THE AMAZING

JOURNEY

OF SOYBEANS

These magical beans didn't stay in China

forever. They traveled across Asia, making

new friends in Japan and Korea.

Then, in the 1700s, they went on their

biggest journey ever - all the way to

America!

Now, American farmers (especially in the

Midwest) grow billions of soybeans every

year.

The Chinese used soybeans to

make lots of yummy foods like

tofu and soy sauce, which

people still love today!

Y OUR T

URN!

Can you find China on a map?

Here’s a hint: China is in Asia

YOUR TURN!

Can you find China on a map?

Here’s a hint: China is in Asia

Planting Time: Farmers plant soybean seeds in the spring when

the soil is warm enough.

Sprouting: The seed soaks up water and cracks open. A tiny

root grows down, and a small stem pushes up through the

soil.

Growing Up: The plant grows taller and sprouts leaves that

collect sunlight to make food.

Flowering: Small purple or white flowers bloom on the plant.

Making Pods: After the flowers fall off, small pods start to

grow. These pods are like little bean houses!

Bean Time: Inside each pod, 2-4 soybeans grow and ripen from

green to yellow, brown, or black.

Harvest: In the fall, farmers collect the soybeans using special

machines called combines.

FROM TINY SEED TO MIGHTY PLANT

Soybean Family

Members

Soybean Family

Members

Edamame

These are young, green soybeans still in

their pods. They're picked before they fully

ripen.

Yellow Soybeans

These are the most common soybeans. They're

harvested when fully ripe and dry. Yellow

soybeans are used to make soy milk, tofu, and

many other soy foods.

Black Soybeans

These soybeans have a black outer

coat and are especially popular in

Asian cooking. They have a slightly

sweeter taste than yellow soybeans.

Soybean plants are special soil helpers! They can

take nitrogen from the air and put it into the

soil. helping make the soil healthier for other

plants to grow later.

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Fiber keeps your tummy

happy and helps food

move through your body.

Keeping your digestion

regular

Fiber keeps your tummy

happy and helps food

move through your body.

Keeping your digestion

regular

Vitamin B9 (Folate): Helps make

new cells in your body

Vitamin K: Helps heal cuts and

scrapes

Vitamin B1 (T hiamin): Turns food

into energy

Vitamin B9 (Folate): Helps make

new cells in your body

Vitamin K: Helps heal cuts and

scrapes

Vitamin B1 (Thiamin): Turns food

into energy

Soybeans are protein

champions! Protein is the

building block that helps your

muscles grow strong.

It also helps you heal when you

get cuts or scrapes.

Soybeans are protein

champions! Protein is the

building block that helps your

muscles grow strong.

It also helps you heal when you

get cuts or scrapes.

Mighty Minerals

SUPER BEAN POWER-UPS!

�

Steam edamame

pods and sprinkle

with a little salt

Steam edamame

pods and sprinkle

with a little salt

Soy milk - great

with cereal or in

smoothies

Soy milk - great

with cereal or in

smoothies

Tofu - can be soft

like pudding or

firm like cheese

Tofu - can be soft

like pudding or

firm like cheese

Iron: Carries oxygen in your

blood to help you feel energetic

Iron: Carries oxygen in your

blood to help you feel energetic

Calcium: Makes your bones and

teeth strong

Calcium: Makes your bones and

teeth strong

Magnesium: Helps your muscles

and nerves work properly

Magnesium: Helps your muscles

and nerves work properly

Protein Power

Fantastic Fiber

Vitamin Variety

What do you need?

3–5 dried soybeans

1 ziplock sandwich bag

1 paper towel

Window that gets sunlight

Water

What To Expect: The Bean Magic Timeline!

Day 1: Your bean is soaking up water—it's waking up!

Days 2–3: The skin may crack, and a tiny white root (radicle) starts to peek out.

Days 4–5: The root dives down, and the shoot (hypocotyl) curls up toward the

light.

Days 6–7: The shoot rises, turns green, and the first leaves (cotyledons) begin to

open—surprise, they were inside the bean the whole time!

What happens to a soybean when we keep it

warm and moist for several days?

Wet your paper towel so it's damp but not

dripping wet

Fold the paper towel neatly to fit inside your

ziplock bag

Place 3-5 soybeans on top of the damp paper towel

Space them out so they have room to grow

Gently slide the paper towel with beans into the

ziplock bag

Seal the ziplock bag most of the way

(leave a tiny bit open for air)

Use tape to hang your bag on a sunny window

Write your name and the date on the bag with a

marker

Look at your beans each day at about the same

time

In your Bean Journal, draw what you see and write

down any changes

If the paper towel starts to dry out, add a few

drops of water

Prepare Your Bean Home

Tuck In Your Bean Babies

Hang Your Bean Nursery

Check On Your Beans Every Day

Sauté & Simmer

1.Heat canola oil in a saucepan or stockpot over medium heat.

2.Add diced onions and cook until translucent (soft and see-through).

3.Stir in tomato paste, vegetable broth, and water.

Bake the Base

6. Add diced tomatoes (with juice) to the pot.

7. Cover and bake in a 350°F oven for 30 minutes.

Spice it Up

4. Add garlic, chili powder, cumin, brown sugar, pepper, and salt.

5. Stir until everything is well mixed.

Add Beans & Finish

8. Remove from oven and stir in kidney beans.

9. Return to the oven and bake 10 more minutes.

Kidney Bean

Power Chili

Kidney Bean

Power Chili

Ingredients

1½ tsp Canola oil

½ cup Fresh onions, small diced

2 tbsp Tomato paste

½ cup Vegetable broth (low

sodium)

½ cup Tap water

1½ tsp Granulated garlic

½ tsp Chili powder

1½ tsp Ground cumin

2 tbsp Light brown sugar

1 tbsp Ground black pepper

½ tsp Kosher salt

1½ cups No salt added diced

tomatoes (with juice)

2 cups Dark red kidney beans,

drained and rinsed

Instructions

Servings:

Cost Per

Serving:

Cost Per

Serving:

4 Servings

$0.52/serving

Portion Size:

1 Cup

Prep the Beans

1.Drain and rinse the black beans. Set aside.

2.In a saucepan, heat oil and sweat the onions and garlic (cook until soft, not browned).

3.Add all spices (chili powder, cumin, cayenne, oregano) and toast briefly to release flavor.

4.Combine this mix with the black beans and a little water. Cook until beans are tender.

5.Add salt. Let mixture cool, then drain thoroughly.

Form the Patties

6.Mix cooled beans with bread crumbs, chipotle peppers, and cilantro.

7. Stir until well combined.

8. Form into 5 oz patties (you’ll get 4).

9. Chill or freeze patties until firm.

Cook & Serve

10. Place patties on a parchment-lined baking sheet.

11. Bake in a preheated 375°F oven until the internal temperature reaches 165°F for 15 seconds.

12. Serve immediately, or hold hot at 140°F or above until serving.

The Bean-o-nator

Burger

The Bean-o-nator

Burger

Ingredients

Instructions

¼ tsp Chili powder

½ tsp Ground cumin

Less than ⅛ tsp Cayenne pepper

2⅓ oz Fresh onions, small diced

2½ tsp Fresh garlic, chopped

¼ tsp Kosher salt

¼ tsp Ground oregano

2½ tsp Canola oil

2⅓ cups (plus 1 tbsp + ¼ tsp)

Black beans, low sodium, drained &

rinsed

⅔ cup (plus 1½ tsp) Plain bread

crumbs

¼ tsp Chipotle peppers, canned &

minced

¾ oz Fresh cilantro, chopped

Servings:

4 Servings

Cost Per

Serving:

Cost Per

Serving:

$0.46/serving

Portion Size:

1 Burger

Oak park Golden

Glow Mac Bowl

Oak park Golden

Glow Mac Bowl

Cook the Veggies

1.Wash, peel, and dice the potatoes, carrots, and onion.

2.Bring water to a boil in a large stockpot.

3.Add diced vegetables and boil for 10–12 minutes, or until tender.

4.Drain using a colander.

Blend the Cheeze Sauce

1.Add the cooked veggies to a blender.

2.Add soy milk, lemon juice, nutritional yeast, salt, pepper, garlic powder, and onion powder.

3.Blend until smooth.

4.Hold for use in Step 4 (Mix & Combine).

Cook the Pasta

1.Bring 2 gallons of water to a boil.

2.Add rotini and stir occasionally to prevent sticking.

3.Cook for 8–10 minutes, until pasta is firm to the bite.

4.Drain well.

Mix & Combine

1.In a 9x9 pan, mix together:

a.8 cups of cheeze sauce (from Step 2),Cooked noodles, 2 cups shredded

Monterey Jack cheese, 1 cup additional soy milk (for consistency)

Top & Bake

1.Sprinkle 3 cups of shredded Monterey Jack cheese over the mixture.

2.Bake in a convection oven at 350°F for 15–20 minutes, or until golden and bubbly.

3.Sprinkle with paprika for garnish.

Ingredients

Instructions

½ Fresh white onion

1¾ Russet potatoes

1 Fresh carrot

¼ tsp Ground black pepper

2½ tsp Lemon juice

3 tbsp + 1⅛ tsp Nutritional

yeast

¼ tsp Salt

¾ tsp Garlic powder

¾ tsp Onion powder

¾ carton Soy milk, vanilla (8 oz

each)

6¾ oz Whole grain rotini, dry

1 qt + 2¾ cups Boiling water

⅓ cup + 1 tbsp + 1¼ tsp

Shredded Monterey Jack cheese

<¼ carton Soy milk, vanilla (8

oz each)

½ cup + 2 tbsp + ¼ tsp

Shredded Monterey Jack cheese

¾ tsp Ground paprika

Servings:

4 Servings

Cost Per

Serving:

Cost Per

Serving:

$0.86/serving

Portion Size:

1.5 Cup

Mash & Munch

Bowl

Mash & Munch

Bowl

Ingredients

20 Impossible Chicken

Nuggets

3 oz Mashed potatoes

1 tbsp + 1 tsp Shredded

cheddar cheese

7 small russet potatoes

2 tbsp + 1¾ tsp Lowfat

milk

¼ tsp Onion powder

⅛ tsp Ground black

pepper

⅛ tsp Ground paprika

⅛ tsp Kosher salt

1 tsp Unsalted butter

Instructions

1.Place nuggets on a sheet pan.

2.Bake according to package instructions until internal

temperature reaches 165°F.

3.Peel, wash, and cut potatoes into quarters.

4.Add to a pot with enough water to fully cover them.

5.Boil until tender. Drain well.

6.Transfer hot, drained potatoes to an electric mixer bowl.

7.Add milk, butter, salt, pepper, onion powder, and paprika.

8.Whip until light and fluffy.

1.Scoop ½ cup of mashed potatoes

2.Top with 5 hot nuggets.

3.Sprinkle with 1 tsp shredded cheddar cheese for garnish.

For each bowl:

Cost Per

Serving:

Cost Per

Serving:

$1.69/serving

Servings:

4 Servings

Portion Size:

½ cup potatoes

5 Nuggets

Chik’n &

Waffles

Chik’n &

Waffles

1.Bake the Impossible Nuggets and waffle

according to their package instructions.

2.Warm the syrup.

3.Assemble the chick’n nuggets (4 nuggets)

and waffles, then serve immediately.

The

Adventures

of Lil TJ!

The

Adventures

of Lil TJ!

Up Next...

Ingredients

Instructions

16 Impossible

Chicken Nuggets

4 Whole Grain

Waffles

Syrup as desired

Servings:

4 Servings

Cost Per

Serving:

Cost Per

Serving:

$1.39/serving

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Portion Size:

1 waffle & 4 Nuggets