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Serve this beautiful soup chilled as a first course or for a light lunch or supper. It is creamy, rich and slightly sweet—and a good source of calcium, potassium, and vitamins A, E and C and many phytonutrients. Ingredients 1 (16-ounce) bag frozen shelled edamame 1 tablespoon extra virgin olive oil 1/2 cup chopped shallots 2 garlic cloves, minced 3 cups water 2 cups lower sodium chicken broth 1 haas avocado, peeled and seeded 1 tablespoon fresh lime juice 1 1/4 teaspoon salt 1/4 teaspoon ground black pepper 4 ounces French bread, cut into 1/2-inch cubes Instructions Bring 2 quarts of lightly salted water to a boil in a 6-quart saucepan over high heat. Add the edamame, return to a boil and cook until tender, 10 minutes; drain and reserve. Return the saucepan to the stove and heat the oil over medium heat. Add the shallots and garlic; cook until softened, 4-5 minutes. Pour in the water, broth, and reserved edamame and bring to a boil. Reduce the heat to medium and simmer 10 minutes, until edamame are very tender. Remove from the heat and cool 10 minutes. Puree the soup in a blender with the avocado in 2-3 batches until smooth. Transfer to a bowl and stir in the juice, salt and pepper; mix well. Refrigerate the soup until well chilled, about 2 hours. Meanwhile, Preheat the oven to 400F. Arrange bread cubes in a single layer on a large baking sheet. Bake until lightly golden and crisp, 8-9 minutes. Remove from the oven and cook 10 minutes. Divide soup among 6 bowls and top each with some of the croutons. Notes Makes 6 servings Nutritional analysis per serving: 205 calories, 10 g protein, 21 g carbohydrates, 7 g fiber, 10 g fat, 2 g saturated fat

Ingredients 2 tablespoons olive oil 1 cup diced onion ¼ cup diced green pepper ¼ cup diced celery 1 cup diced smoked ham 2 cloves garlic, minced 2 (15-oz.) cans black soybeans, not drained ½ teaspoon red pepper flakes ¼ teaspoon ground cumin 2 pinches dried oregano 3 cups low-sodium beef broth 1 teaspoon salt Instructions In large saucepan over medium high heat, heat oil. Add ham, onion, green pepper and celery and cook, stirring frequently, until vegetables are almost tender, about 3 to 5 minutes. Add garlic and cook another minute.Add all remaining ingredients. Heat to boiling, then reduce to a simmer and cook 45 minutes. (If soup gets too thick, add more water or broth as needed.)

This recipe comes from cookbook author and cooking school instructor Paulette Mitchell. She thinks the bland flavor of soy ingredients-- which most people perceive as a disadvantage—are actually a great asset. As a result soy foods can take on many different personalities – sweet, spicy, or flavored with herbs. The corn and soymilk make this soup sweet, which contrasts beautifully with the cheddar cheese. Paulette is the author of The Complete Soy Cookbook, and her latest, A Beautiful Bowl of Soup. Ingredients 2 tablespoons vegetable oil 1/2 cup finely chopped green bell pepper 1/2 cup finely chopped red bell pepper 1/4 cup minced shallots 2 teaspoons curry powder, or to taste 1/2 teaspoon salt 3 cups fresh corn or one 16-ounce bag frozen corn, thawed (about 3 cups) 1 cup vegetable stock 1/2 teaspoon freshly ground pepper, or to taste 3 cups plain, unflavored soymilk ½ cup shredded cheddar cheese Instructions Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the bell peppers; cook, stirring occasionally, until tender, about 4 minutes. Add the shallots during the last minute; stir until tender but not browned. Add the curry powder and salt; stir for 1 minute.Stir in the corn, vegetable stock, and pepper. Bring to a boil, reduce the heat to medium; cover and cook until the vegetables are tender, about 5 minutes. Transfer 2 cups of the corn mixture to a blender or food processor. Add 1 cup of the soy milk. Process until the mixture is nearly smooth. Pour the puréed mixture into the saucepan; stir in the remaining soy milk. Stir gently over medium heat until the mixture is heated through, about 5 minutes. Sprinkle each serving with 2 tablespoons cheese. Notes Yield 4 servings CALORIES 326 (47% from fat); FAT 17g (sat 3.9g, mono fat 5g, poly fat 7g); PROTEIN 14.9g; CARBOHYDRATE 35.7g; FIBER 6g; CHOLESTEROL 16mg; IRON 1.4mg; SODIUM 594mg; CALCIUM 60mg;

Serves 6 Ingredients 2 pounds asparagus, tips reserved 4 tablespoons vegetable (soybean) oil 1 medium diced onion ½ cup diced leek ½ cup diced celery 5 tablespoons flour 4 cups vegetable stock 1 cup soymilk Salt, pepper, nutmeg, cayenne pepper to taste Instructions In a pot of boiling salted water, blanch the asparagus tips until tender – no more than a minute or two – and shock in ice water.Reserve tips to garnish the soup. In a large saucepot add oil, heat. Add onion, leek and celery, stir over medium heat until translucent. Add the flour, stirring constantly, to incorporate. Slowly whisk in the vegetable stock, whisking thoroughly until smooth. Once all of the vegetable stock is incorporated, add the asparagus stalks. Simmer for 30-40 minutes. In a blender, add soup in small batches, purée. Using a fine strainer, strain soup to remove any vegetable pulp. Return the soup to the saucepan, bring to boil, then simmer. Add soymilk, stir. Add salt, pepper, nutmeg and cayenne pepper to taste. Divide equally into soup bowls. Garnish with reserved asparagus tips. Serve immediately.

Chef Christopher Koetke, Associate Dean at The School of Culinary Arts of Kendall College in Chicago developed this recipe that uses a bevy of soy ingredients. MicroSoy Super Spuds are instant potato and soy flakes. You can also find them labelled I.M. Healthy Instant Mashed Potatoes. Added at the end, they thicken up the soup beautifully. You can find them in the green section of most grocery stores. Ingredients 4 tablespoons butter 1 cup diced onion 3/4 cup diced carrot 1/2 cup diced celery 1/2 cup diced leek 2 garlic cloves, sliced 10 cups chicken stock 2 bay leaves 8 branches of fresh thyme 1 1/2 teaspoons fresh sage 1 cup cooked wild ric e1 (15-ounce) can yellow or black soybeans 1 cup shelled edamame 1/4 teaspoon white pepper 1/2 teaspoon salt 1/2 cup half-and-half or light cream1 (3.5-ounce) package MicroSoy Super Spud or I.M. Healthy Instant Mashed Potatoes 2 tablespoons chopped parsley Instructions Melt butter in a large saucepan over medium-high heat, add onion, carrot, celery, and leek. Sauté 5 minutes. Add garlic, sauté 3 minutes. Add stock, bay leaves, thyme, sage and wild rice.Bring to a boil and reduce heat to a simmer. Cook for 40 minutes. Add canned soybeans, edamame, salt, pepper, and cream. Cook 10 minutes or until heated through.In a blender, combine MicroSoy Super Spuds with 2 cups of stock from the soup. Allow to sit for 2 minutes in the blender. Then, blend until smooth. Add to soup. Bring to a simmer. Serve immediately.Sprinkle with chopped parsley. Notes Yield: 12 cups (serving size: 1 1/2 cups). Calories 320 (37% from fat); Fat 13g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 13.9g; Carbohydrate 38.7g; Fiber 4g: Cholesterol 26mg; Iron 1.4mg; Sodium 1331mg; Calcium 115mg;

For Tempeh Bites with Curried Peanut Sauce, simmer tempeh cubes for 15 minutes with rice vinegar, soy sauce, sherry, minced fresh ginger, vegetable oil and crushed garlic. To make the dipping sauce, bring a mixture of water, chopped onion, minced fresh ginger and garlic, curry powder and turmeric to a boil and cook for one minute. Cool the mixture and add it to a food processor along with peanuts and fresh lemon juice. Process until the sauce is smooth. Serve dipping sauce along with tempeh cubes on skewers. It’s also simple to add marinated tempeh slices to your favorite pastas or casseroles. Marinate the tempeh before sautéing or grilling it. Tempeh complements a variety of pasta sauces, barbecue sauce, teriyaki sauce, peanut sauce, or Buffalo wing sauce. If you’re looking for one more reason to enjoy tempeh as a meat alternative, remember that soyfoods are a healthful, cholesterol-free addition to the diet. When soyfoods replace common protein sources—which tend to be high in saturated fat—estimates are that the direct effect of the protein in soyfoods, along with the favorable change in the fatty acid content of the diet, can reduce cholesterol levels by 7 to 8%.

Ingredients 1 ½ cups edamame 1 tablespoon extra-virgin olive oil ½ teaspoon salt ½ teaspoon ground cumin 2 garlic cloves, peeled ½ cup parsley leaves 3 tablespoons water 3 tablespoons fresh lemon juice Instructions Prepare edamame according to package instructions, omitting salt, drain. Place oil, salt, cumin, and garlic in a food processor; pulse 2 to 3 times or until coarsely chopped. Add edamame and remaining ingredients; process 1 minutes or until smooth. If a thinner consistency is desired, add ½ tablespoon of oil and pulse. Spoon hummus into serving bowl. Serve with fresh vegetables or soy crackers. Notes Yield: 8 servings.

This recipe comes by way of Sheila Hebenstreit, agronomist, soybean grower and member of the Iowa Soybean Promotion Board. Sheila loves to cook and incorporates soy into her recipes whenever she can. Due to the honey, these sweet nut clusters are a bit sticky. As a result, they’re best stored in the refrigerator. Sheila uses them in trail mix with dried cranberries, raisins, chocolate covered soynuts, and mixed nuts. They’re also great in salads with some feta or bleu cheese. Ingredients 1/4 cup honey 2 tablespoons butter 2 cups soynuts (homemade or store-bought) 1 cup turbinado sugar Instructions Combine honey and butter, bring to a boil. Add soynuts. Reduce heat to low and cook 2 minutes. Spread mixture on a baking sheet; cool. Break into chunks; toss with turbinado sugar to coat each chunk. Let dry completely before placing in airtight container. Notes Yield: 2 cups. Serving size: ¼ cup. CALORIES 232 (31% from fat); FAT 8g (sat 2g, mono 1.1g, poly 0.1g); PROTEIN 8.3g; CARBOHYDRATE 33g; FIBER 1g; CHOLESTEROL 8mg; IRON 1.5mg; SODIUM 65mg; CALCIUM 47mg;

Transform an ordinary quesadilla into an extraordinary meal when you top it with this salsa- like topping. And by all means, make a double batch of the topping to have on hand: stir it in to salads, top grilled salmon, or eat as a side dish just as it is. Edamame Salad Ingredients 2 cups cups frozen shelled edamame, divided 1 pint cherry tomatoes, quartered 1/4 cup finely chopped red onion 1 tablespoon fresh lime juice 2 tablespoons chopped fresh cilantro, optional 1/2 teaspoon salt Quesadillas Ingredients 2 tablespoons vegetable oil 1 cup chopped onion2 garlic cloves, minced 1 (8 3/4-ounce) can corn kernels, drained 2 cups shredded cooked chicken, such as rotisserie chicken 1 1/2 cups shredded Mexican four cheese blend 1/4 teaspoon salt Instructions Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until starting to soften, 2-3 minutes. Add the corn and ½ cup edamame, cook 2 minutes longer. Transfer to a bowl and stir in the chicken, cheese, and salt; mix well. Put one tortilla on a work surface and spread the lower half of it with 1/2 cup of the chicken mixture. Fold the top half of the tortilla over the filling to form a semi-circle. Repeat with the remaining tortillas and chicken mixture. Wipe out the skillet with a paper towel and return to the stove over medium heat. Add the quesadillas 2 at a time and cook 3-4 minutes per side or until lightly golden and hot. Divide among 6 plates and top each with 1/2 cup of the edamame salad. To make the topping Bring 2 quarts of lightly salted water to a boil in a medium saucepan over high heat. Add the edamame, return to a boil and cook until tender, 6-7 minutes; drain and rinse under cold water then drain again. Transfer 1 1/2cups edamame (reserving ½ cup to add to chicken and cheese mixture) to a bowl and stir in the tomatoes, onion, lime juice, cilantro and salt; mix well and refrigerate until ready to serve. Notes Yields 6 (7-8 inch) flour tortillas. Nutritional analysis per serving: 486 Calories, 31 g Protein, 43 g Carbohydrates, 7 g Fiber, 22 g fat, 9 g Saturated Fat

Ingredients 1 pound cooked small shrimp (or large shrimp, chopped) 8 oz. firm tofu, pressed *¾ cup diced fresh pineapple 2/3 cup lime juice ½ cup finely chopped cilantro leaves, optional ¼ cup chopped red onion1 green onion, finely chopped 1 jalapeno, finely chopped 1 teaspoon salt Hot sauce to taste Tortilla chips for garnish Instructions In large bowl gently mix all ingredients together with a rubber spatula. Cover and refrigerate 30 minutes to 1 hour. Serve in decorative glasses and garnish with tortilla chips. Notes * To press tofu, place block of tofu on a layer of paper towels on a plate or cutting board. Top with additional layer of paper towels and a second plate. Put a can or other weight on the top plate, to create a press.Let stand 15 to 30 minutes to press excess liquid out of the block of tofu. Makes 6 appetizer servings

Ingredients 2 packets strained tofu 2 ounces roasted pine nuts 2 each chopped roasted red pepper chopped basil to finish Instructions Salt, pepper to taste, lemon juice, and balsamic vinegar. Strain tofu, mix roasted pine nuts, chopped basil, and roasted red peppers. Season with salt and pepper, add balsamic vinegar, add tofu, mix well together, and add the lemon juice. Toast pita chips, scoop out tofu on an oval shaped plate, and ready to serve.

Making Sushi can be a wonderful family project. There are several steps and, to some, unusual ingredients. Make the shopping trip an educational experience since you’ll need to seek out the sushi rice, rice wine vinegar, the nori (seaweed sheets) and the sushi rolling mats either in a large supermarket’s ethnic food section or in an Asian market. You’ll find tempeh in the refrigerated ethnic foods section. Tempeh is a “cake” made from fermented soybeans with a mushroom-like flavor. Ingredients 1 cup sushi rice or short grain rice 2 cups water Pinch salt 3 tablespoons seasoned rice wine vinegar 1 tablespoon sugar 2 sheets nori * 1 package baked tempeh 1 avocado Soy sauce Chives 1 bamboo rolling mat for sushi Instructions Measure rice into a strainer. Hold strainer under cold running water and rinse rice for several minutes. Put rice into a rice cooker or medium saucepan. Pour in the 2 cups water. Add a pinch of salt. Cover and cook according to cooker directions or until rice is just tender, about 20 minutes. While rice is cooking, measure vinegar and sugar into a 1-cup glass measure and microwave on HIGH for 10 seconds. Stir to dissolve the sugarSpread the cooked rice in a 9x13x2-inch or other flat pan Add the vinegar mixture and stir to mix with the rice and to cool the rice..With a sharp knife on a cutting board (with adult supervision) cut the tempeh into slices ¼ inch thick. Wash the knife and cutting board and cut the avocado in half. With a spoon, scoop out the pit. Use the spoon to scoop the avocado out of the peel, or pull the peel off with fingers or a knife. Slice avocado into strips. Wash and rinse the cutting board. Put the rolling mat on the cutting board. Put one of the pieces of nori on the mat. Wet your fingers with cold water, to keep the rice from sticking. For each roll, take a handful of rice and pat it over ¾ of the nori, to about 1/4 inch thickness, leaving one of the narrow ends of the nori uncovered..Arrange half of the tempeh and avocado strips crosswise on the rice on the nori, starting at the covered end. Using the mat to help you get the roll started, lift the mat and fold it over the temper and avocado. Push down gently but firmly to hold the nori in place. Using the mat to help (but not rolling it in with the nori) roll up the sushi. Dip your fingers in water and moisten the very end of the uncovered nori to help seal the roll. Repeat with remaining nori, rice and fillings. With a sharp knife, slice each roll into 6 pieces. Serve on plate with the cut sides of the roll up. Serve soy sauce in a dipping bowl. Notes Makes 4 snack servings By Andrew & Ruby Mayne, Stanford University, Catering