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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

Ingredients 1 Tbsp. oil 1 medium onion, Chopped 2 cloves garlic, minced 2 cups vegetable or chicken broth 1 pkg. (10 oz.) frozen chopped Broccoli1 can (14.5 oz) creamed corn 1 ½ cups plain soymilk ½ tsp oregano ¼ tsp. black pepper Instructions Heat the oil in a medium saucepan and sauté the onion and garlic until the onion begins to soften. Add the broth and frozen broccoli and bring to a boil, using a large spoon to break up the frozen broccoli. Reduce heat to medium and simmer till the broccoli is cooked through, about 5 minutes. Remove from heat.Using caution because the soup is hot, pour the soup into a blender container and blend briefly to cut up the broccoli and onion into small pieces, do not purée. Return the soup to the pan and stir in the creamed corn, soymilk, oregano and black pepper and heat through. Notes Makes 6 servings By National Soybean Research Laboratory, University of Illinois at Urbana-Champaign

Ingredients 1 onion, chopped 2 tsp. minces garlic 1 Tbsp. vegetable oil 1 can (15 oz.) soybeans, rinsed and drained 2 cups vegetable broth1 can (15 oz.) vegetarian refried beans 1 can (14.5 oz.) diced tomatoes undrained 1 cup salsa 1 tsp. chili powder Optional Garnishes: shredded soy cheese, crushed tortilla chips Instructions Sauté the onion and garlic in the oil in a large saucepan or soup pot. While the onion is cooking, purée the soybeans in the blender with about 1 cup of the broth. Add the puréed mixture to the rest of the broth and the refried beans to the soup pot and stir until smooth. Add remaining ingredients (except optional garnishes) and bring to a boil. Reduce heat and simmer about 15 minutes to let the flavors blend. Garnish individual bowls with cheese and crushed chips, if desired. Notes Makes 8 servings By Recipe courtesy of: National Soybean Research Laboratory, University of Illinois at Urbana-Champaign

Recipe courtesy of: National Soybean Research Laboratory University of Illinois at Urbana-Champaign Ingredients 2 Tbsp. oil 3 Tbsp. freshly grated ginger 1 clove garlic minced 2 Tbsp. ground coriander ½ tsp. salt ½ tsp. ground red pepper (cayenne) 1 onion, chopped 2 green or red bell peppers, chopped 2 cans (14.5 oz. each) diced tomatoes, undrained 1 ½ cups vegetable broth ½ cup dry TVP1 cup tomato juice½ cup creamy peanut buttercooked rice (optional) Instructions Heat the oil in a deep skillet. Add the grated ginger, minced garlic, ground coriander, salt and ground red pepper; sauté, stirring constantly, for 1 minute. Add the chopped onion and continue to cook until the onion is tender Add the chopped bell peppers, undrained tomatoes, and the vegetable broth. Simmer for 5 minutes. Stir in the dry TVP and simmer for 10 minutes Stir in the peanut butter and tomato juice and simmer for 5 minutes. Remove from heat and serve hot, preferably over rice.

Serves 4 Ingredients 1 teaspoon soybean oil 1 small onion, finely chopped 1 ½ pounds frozen shelled edamame, defrosted 1 quart vegetable broth or stock1 ½ teaspoon Kosher salt ½ teaspoon fresh ground pepper 2 chilled avocados, pits removed and shelled 1 cup fresh basil leaves Instructions Over medium heat, in a medium fry pan, add oil, heat. Add onion and beans, sauté until onions are tender. Add vegetable stock, salt and pepper; cover and allow to simmer for 10 minutes or until tender.In blender, add edamame mixture, process until smooth. Add avocado and basil leaves, process until smooth. Refrigerate until cold, about 1 hour. Stir well, pour into servings bowls, garnish with basil leaves. Serve immediately.

Ingredients 3 tbsp unsalted butter 1 large yellow onion, chopped 1/4 cup finely chopped fresh ginger 3 cloves garlic, minced 7 cups chicken or vegetables stock 1 cup dry white wine 1 1/2 pounds carrots, peeled and cut into 1/2" pieces 2 tbsp lemon juice salt and pepper to taste 1 package mori-nu silken firm tofu Instructions Melt the butter in a large pot over medium heat. Add the onion, ginger, and garlic and saute for around 15 minutes. Add in the stock, wine, and carrots. Heat to boiling, then reduce heat and simmer uncovered over medium heat until the carrots become tender. This should take about 45 minutes. Puree the soup in a food processor until smooth. Add in tofu and process again until it is fully incorporated. Season with lemon juice, salt, and pepper. Serve while still warm. By Ruta Nonacs Adapted from Mix it Up

Ingredients 1 pound lean ground beef 1 tablespoon vegetable oil 1 ½ cups dry textured soy protein 2 cups boiling water ½ cup chopped onion1 envelope (1 ¾ ounces) chili seasoning mix ½ cup water1 can (14.5 ounces) diced tomatoes, undrained1 can (15 ounces) black soybeans, drained and rinsed1 tablespoon brown sugar Instructions In a large skillet, add ground beef and brown.Add onions and oil. Stir to cook.Stir in chili seasoning mix. In a medium bowl, add the TSP and add to cups of boiling water, let stand until water is absorbed. Add to ground beef, stir to mix in. Then add remaining ingredients. Bring to a boil.Reduce heat, cover, and simmer for 10 minutes. Serve with cornbread or crackers.

Ingredients 2 tablespoons olive oil 1 cup diced onion ¼ cup diced green pepper ¼ cup diced celery1 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.)