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This dip is perfect as a snack or when you have kids over for a party. Ingredients 6 oz. firm silken tofu ¼ teaspoon salt1 ½ teaspoons lemon juice 1 cup brown sugar Instructions Mix all ingredients in a blender until smooth. Refrigerate. Serve with fresh fruit. Notes Yield: 32 servings Calories: 29; Total fat: 0g; Saturated fat: 0g; Cholesterol: 0 mg; Sodium: 21 mg; Carbohydrate: 7 g; Fiber: 0g; Total Protein: 0g; Soy Protein: 0.3g

Kids love this cowboy chili served over wagon wheel pasta (a shape that is not only fun, but easy to eat). Adults love it with any shape pasta at all: serve it at your next casual gathering and watch it disappear! Ingredients 2 tablespoons vegetable oil 3 garlic cloves, minced 2 cups chopped onion 1 cup chopped green bell pepper 5 teaspoons chili powder 2 teaspoons dried oregano 1 1/2 teaspoons ground cumin 1/4 teaspoon ground chipotle chili 2 (15-ounce) cans soy beans, drained 1 (15-ounce) can black soy beans, drained2 (14.5-ounce) cans diced tomatoes with garlic and onion 1/2 teaspoon salt 12 ounces wagon wheel (or other shaped) pasta 3/4 cup sour cream Instructions Heat the oil in a large pot over medium-high heat. Add the garlic, onion, and bell pepper; cook, stirring occasionally, until the vegetables start to soften, 5-6 minutes. Stir in the chili powder, oregano, cumin, and chipotle chili and cook 30 seconds until fragrant. Add the soy beans, black soy beans, and diced tomatoes; bring the mixture to a boil, reduce the heat to medium-low and simmer, covered, 40-45 minutes or until slightly thickened, Remove from the heat and stir in the salt. Meanwhile, bring a large pot of lightly salted water to a boil. Add the wagon wheels and cook according to package directions. To serve: divide the wagon wheels among 6 bowls then top each with 1/6th of the chili. Garnish each with 2 tablespoons of the sour cream. Notes Makes 6 servings 620 calories, 32 g protein, 77 g carbohydrates, 12 g fiber, 24 g fat, 6 g saturated fat

Ingredients 1 (4-ounce) can whole green chiles 2 cups (8 ounces) shredded Cheddar soy cheese 2 cups (8 ounces) shredded hot pepper Monterey Jack soy cheese 2 jumbo eggs 1 1/4 cups soy sour cream plus additional for garnish 1/4 cup all-purpose flour 1/2 teaspoon salt 1 cup picante sauce Tortilla chips Sliced black olives Instructions Heat oven to 350ºF. Lightly grease 8-inch round casserole dish.Cut chiles in half; place in bottom of casserole. Sprinkle cheese over chiles. In a bowl, beat eggs with an electric mixer on high 30 seconds. By hand, stir in 1 1/4 cups soy sour cream, the flour and salt.Pour egg mixture over cheese. Let sit 1 minute. Pour picante over egg mixture. Bake 1 hour 20 minutes. Let cool 30 minutes. Invert onto serving plate. Garnish with additional soy sour cream, tortilla chips and olives. Notes Serves 6. Per serving (without additional sour cream, tortilla chips and olives): 128 Calories; 9 g Protein; 11 g Carbohydrates; 1 g Fiber; 6 g Fat; 1 g Saturated Fat; 91 mg Cholesterol; 458 mg Sodium

Ingredients 3 cups low-fat, low sodium vegetable broth 3 cups low-sodium tomato juice 1 Tbsp. dried basil 1 tsp. salt ½ tsp. dried oregano ¼ tsp. pepper 2 medium carrots, sliced 2 celery ribs chopped 1 medium onion, chopped 1 cup sliced fresh mushrooms 2 garlic cloves, crushed 28-oz. can low-sodium diced tomatoes, un drained 1 15-oz. can tan soybeans, drained and rinsed 1 15-oz. can black soybeans, drained and rinsed 1 1/2 cups uncooked rotini pasta Instructions Combine all ingredients except pasta in slow cooker Cover and cook on low 7 to 8 hours Add pasta. Cover and cook on high 15 to 20 minutes. Sprinkle each serving with shredded Parmesan cheese if you like. Serve with cheese garlic toast. Notes Ideal slow cooker: 5qt.Makes 12 servings

This recipe is adapted from Cooking Light magazine. Canned soybeans are one of the easiest soyfoods to use. Here they star with red lentils and curry flavors for an outstanding warming dinner in a bowl. Plus it’s vegetarian. Look for canned soybeans next to the garbanzo beans in the supermarket. Ingredients 1 tablespoon olive oil 2 cups chopped green onion 1 tablespoon red curry paste 4 cups vegetable broth, divided 2 cups finely chopped carrot 2 tablespoons minced peeled fresh ginger 3 garlic cloves, minced 1 cup dried small red lentils 1 (15-ounce) can yellow soybeans, rinsed and drained ⅓ cup minced fresh cilantro¼ teaspoon salt ¼ teaspoon freshly ground black pepper 6 tablespoons plain fat-free yogurt Fresh cilantro sprigs (optional) Instructions Heat the oil in a large saucepan over medium-high heat. Add onion; sauté 3 minutes or until tender.Stir in curry paste; cook 1 minute. Add 1/2 cup broth, carrot, ginger, and garlic; cook 6 minutes or until carrot is tender, stirring occasionally. Add 3 1/2 cups broth, lentils, and soybeans; bring to a boil. Reduce heat; simmer 10 minutes or until lentils are tender. Stir in cilantro, salt, and black pepper. Divide evenly among 6 bowls; dollop with yogurt. Garnish with cilantro sprigs, if desired. Notes Yield: 6 servings. Calories 314 (28% from fat); Fat 9.7g (sat 1.3g, mono 3.2g, poly 3.9g); Protein 22.8g; Carbohydrate 39.5g; Fiber 11.8g; Cholesterol 0.0mg; Iron 6.2mg; Sodium 937mg; Calcium 163mg;

This brothy main dish meal comes from the book A Spoonful of Ginger, by Nina Simonds. Nina is a cookbook author, food writer and cooking instructor who has lived, studied, and traveled through Southeast Asia for the past 25 years. Her most recent book is “Spices of Life: Simple and Delicious Recipes for Great Health.” This dish is a variation of the classic dish Braised Cinnamon Beef. Its clean flavors are perfect when a comforting bowl of soup is in order. Seasonings Ingredients 1 teaspoon vegetable oil 6 green onions, cut into 1-inch sections and flattened with a knife 6 garlic cloves, smashed lightly with flat side of knife 4 slices fresh ginger, smashed lightly with flat side of knife 1 teaspoon hot chile paste 2 sticks cinnamon1 teaspoon anise seed Soup Ingredients ½ cup soy sauce 6 cups water 2 pounds firm tofu, cut into 1-inch cubes 1 pound spinach, stems trimmed 3 tablespoons minced green onions Instructions Heat oil in a Dutch oven over medium high heat. Add seasonings; stir-fry until fragrant, about 30 seconds. Add soy sauce and water. Bring to a boil, add tofu and boil again. Reduce heat to low, cover and simmer for 1 hour or until tofu is drenched with the flavors of the braising liquid.Remove ginger and cinnamon; discard. Add spinach in handfuls to the tofu mixture and bring to a boil. Ladle the mixture into servings bowls and sprinkle with green onions. Notes Yield: 6 servings Calories 196 (46% from fat); Fat 10g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 21g; Carbohydrate 11.4g; Fiber 3g: Cholesterol 0mg; Iron 5mg; Sodium 1097mg; Calcium 251mg;

This recipe is courtesy of syndicated columnist, cookbook author and chef, Steven Petesvsky. Steven is chef/owner of Chef Steve’s Carried Away Cuisine in Weston Florida, which furnishes fresh, natural, made from scratch dishes to go. He is also the author of The Whole Foods Market Cookbook. He was inspired to create this soup after tasting a similar dish while traveling to the small Greek islands which dot the Aegean Sea. Ingredients 1 tablespoon olive oil 1 medium onion, chopped 1/2 red bell pepper, chopped 2 stalks celery, chopped 2 cloves garlic, minced 1 teaspoon oregano 1/2 teaspoon sage, crumbled 1 (19-ounce) can chick peas, drained and rinsed 32 ounces vegetable or chicken stock 1 heaping tablespoon soy protein powder dissolved in ¾ cup water1 cup chopped spinach, kale or chard Juice of 1 lemon 1/2 teaspoon salt ¼ teaspoon pepper Instructions Heat the oil in a large sauce pot over medium heat and sauté the onion, bell pepper, celery, garlic, oregano and sage for 1 minute. Add the chick peas and stock. Bring to a boil, reduce heat to simmer and cook for 20 minutes. Add the protein powder dissolved in water or stock, chopped greens and simmer gently for an additional 5 minutes. Season with lemon juice, salt and pepper. Serve with pita bread. Notes Yield: 6 cups (serving size: 1 1/2 cups). Calories 347 (18% from fat); Fat 6.8g (sat 1g, mono 3.4g, poly 1.7g); Protein 18g; Carbohydrate 56g; Fiber 11g; Cholesterol 1mg; Iron 4.3mg; Sodium 1716mg; Calcium 115mg;

Ingredients 1 tablespoon olive oil 1 large onion chopped 12 ounces chicken sausage, thawed and casings removed *1 tablespoon tomato paste ½ cup flat-leaf parsley, roughly chopped ¼ cup cilantro, roughly chopped, optional 2 cups low-sodium chicken or vegetable broth 2 15-ounce cans tan soybeans 1 10-ounce package frozen leaf spinach Kosher salt and pepper 8 slices bread, toasted (optional) Instructions Heat the oil in a large saucepan or Dutch oven over medium heat. Add the onion and cook, stirring occasionally, until soft, 5 to 7 minutes. Add the sausage and cook, crumbling it with a wooden spoon, until browned, about 8 minutes. Add the tomato paste and cook, stirring, for 2 minutes. Stir in the parsley and cilantro and cook for 1 minute more. Add the broth and soybeans and bring to a boil. Add the frozen spinach and simmer, partially covered, for 10 minutes, stirring occasionally with a fork to separate the leaves. Stir in ½ teaspoon salt and ¼ teaspoon pepper. Divide the toasted bread, if using, among individual bowls and spoon the stew on top. Notes Yields: 4 servings*To cut calories and fat, use ground chicken or turkey.

Ingredients 6 carrots, peeled and cut into 1” chunks 1 onion, cut into 1 “ chunks 1 jalapeno, seared, cleaned of seeds and skin 1 T fresh ginger, grated 3 quarts chicken or vegetable stock 1 potato, peeled and cut into 1” pieces 3 c soy milk 1 T mild soy sauce 2 T butter 4 T olive oil Instructions Heat a four quart sauce pan. Saute the onion and carrot. Add the jalapeno, ginger and stock. Simmer till almost cooked and add the potato, continuing to cook until all the vegetables are cooked through. Season and blend. Reduce a little, if necessary.Stir in the soy milk, soy sauce and the butter. Readjust seasoning and serve, possibly sprinkling the soup with a little toasted sesame seed.

Cathe Olson from Arroyo Grande, CA, came up with this very flavorful vegetarian main dish. You can use your favorite curry powder – either mild or hot. Ingredients 2 teaspoons olive oil 1 medium onion, chopped 1 package (12 or 16 ounces) fresh firm tofu, cut in ½-inch cubes 1 large sweet potato or two large red potatoes, peeled and cut in ½ inch cubes 1 clove garlic, minced 1 jalapeno or Serrano chili, minced (seeds and membranes removed) 2 tablespoons peeled and minced fresh ginger 1 teaspoon curry powder Pinch ground cinnamon 1 3/4 cups vegetable stock ½ cup light coconut milk ½ teaspoon sea salt 1 medium head cauliflower, broken into florets 1 can (15 ounces) diced tomatoes 1 container (5 ounces) baby spinach, rinsed and drained 1 tablespoon miso¼ cup chopped fresh cilantro ¼ cup chopped fresh mint Instructions In large saucepot over medium-high heat, heat olive oil. Add onion and tofu and cook, stirring occasionally until tofu is golden and onions are translucent, about 5 to 7 minutes. Stir in potato, garlic, chili, ginger, curry powder and cinnamon. Cook 2 to 3 minutes. Stir in stock, coconut milk, salt, then add cauliflower. Heat to boiling, then reduce heat, cover and simmer until potatoes are tender, about 15 minutes. Stir in tomatoes and spinach and simmer 5 minutes. Remove from heat. In small bowl, blend miso with a few tablespoons of the curry broth until smooth. Stir into vegetable mixture. Sprinkle with cilantro and peppermint. Serve as is or over rice. Notes Makes 6 to 8 servings

Ingredients 3 T. soybean oil 1 large Spanish onion, sliced thinly (12 oz) 7 oz diced leek (white and light green portion only) (2 ½ c.) 8-½ oz. diced celery root (2 c.) 7 c. chicken stock 2 c. unsweetened soymilk 1 bay leaf 3 thyme sprigs 8-12 oz chopped or grated Gouda cheese salt and white pepper to taste Instructions In a large saucepan, sauté onion, leek and celery root in soybean oil. Sauté over medium heat so that the vegetables do not caramelize. When the vegetables are soft, add chicken stock, soymilk, bay leaf, and thyme. Bring to a boil, reduce heat, and simmer. Cook for 30 minutes or until the vegetables are very soft. Remove the bay leaf and thyme. Process the soup in a blender until smooth. (Be very careful as the soup is hot. Hold a towel on top of the blender so that the soup does not come out of the blender.) Place the soup back into a saucepan. Bring to a boil and reduce heat to a bare simmer. Add cheese and stir until the cheese is completely melted. Verify seasoning and serve. By Christopher Koetke CEC CCE, Associate Dean, The School of the Culinary Arts, Evanston, IL

Ingredients 1 medium onion, finely chopped 3 tablespoons olive oil1 (4 oz) can chopped green chilies, drained 3 tablespoons all-purpose flour 2 teaspoons ground cumin 2 (15 ½ oz) cans tan soybeans 1 (14 ½ oz) can chicken broth1 ½ cups finely chopped cooked chicken breast Shredded Monterey Jack cheese (optional) Soy sour cream (optional) Salsa (optional) Instructions In large skillet, cook onion in oil for 4 minutes or until transparent. Add chilies, flour and cumin; cook and stir for 2 minutes. Add soybeans and chicken broth; bring to a boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot. Garnish with cheese, soy sour cream and salsa if desired. Notes Yield: 6 servings