The soybean, a native of East Asia, seems simple, even unassuming. However, this legume packs an impressive nutritional punch. A low-cost protein powerhouse — and unique cuisine option for vegetarians and people on animal-free diets — soy comes in many varieties. Each offers a unique presentation in delicious dishes ranging from stir-frys to smoothies to risotto. Make just one of these recipes, and you'll be convinced of soy's amazing versatility.
Editor's note: To learn more about the different types of soy protein, and to get handling and storage instructions, browse our soy foods guide.
Tofu dishes
Tofu, a silken block of bean curd, assumes a stunning array of flavors and textures when cooked with spices or sauces — and can also hold its own in any dish. These tofu tempters will have your guests asking for seconds!
- Made with shredded Napa cabbage, bok choy and sliced shiitake mushrooms, Asian Slaw with Tofu makes a great low-calorie entrée or a unique side dish.
- The warmer months offer a bounty of delectable fruits. Serve up variety — and a hint of the exotic — at your dinner table with this Coconut-Crusted Tofu with Peach-Lemongrass Salsa dish. Jalapeno peppers, fresh lemongrass, basil, and peaches accent the crispy tofu deliciously.
- Low in carbohydrates and wonderfully crunchy, Vietnamese Tofu-Noodle Wraps suit a warm-weather entertaining menu as well as a weekday lunch. Diverse ingredients, including fish sauce, lime juice and rice noodles come together to create a seriously tasty sandwich.
- The delicate spice of curry meets the sweet-and-sour tang of tamarind in this delightful dish, Grilled Curried Tofu with Sweet & Spicy Tamarind Chutney. Serve this scrumptious main dish with basmati rice and broccoli for a nutritious and satisfying meal.
- Made with miso (or Japanese seasoning made from fermented soybeans, grains and spices) and tofu, this savory Ginger-Miso Tofu Dressing packs a double-protein punch. Serve it over salmon, chicken or salad, and wow your friends.
- Looking for a dose of soy on the run? This creamy, sweet smoothie will become your new favorite breakfast treat. Made with fresh bananas and honey, the Banana-Cocoa Soy Smoothie delivers top-grade nutrition with its ice-cream shop taste.
- "Soy" and "dessert" are not often considered a pair. Try this recipe for Mixed Berry-Almond Gratin. Made with fresh, mixed seasonal berries and kissed with a subtle almond flavor, the delicious cake suits afternoon tea and after-dinner snacking equally well.
- Add protein to a pudding dish — and make this wonderfully simple Chocolate Tofu Mousse for dessert tonight. Unlike traditional mousses, this better-for-you version is lower in fat and calories, without sacrificing flavor.
Edamame dishes
Baby soybeans in a pod, known as edamame, provide a pleasing crunch in a variety of hearty main courses and unexpected sides. These edamame dishes will introduce your diners to the wonders of soy — in vegetable form.
- Quinoa and walnuts come together in this delightful grain dish, Warm Quinoa Salad with Edamame and Tarragon. This savory salad stands well alone or when paired with cold salads, meat or pasta courses.
- Beloved in Italy and in fine restaurants around the world, a good risotto — or a rice dish flavored with rich cheese and chicken broth — makes a memorable dining experience. Add Italian soul to your table tonight with this unique recipe for Risotto with Edamame, Arugula and Porcini Mushrooms.
- Citrusy coriander and earthy cumin lend a bouquet of flavor to this recipe for Egyptian Edamame Stew. Zucchini and tomatoes provide fiber, while garlic and lemon juice add zest.
- Japanese buckwheat noodles, or soba noodles, form the base for this spicy-sweet main course, Hoisin Beef & Edamame Noodles. Chile-garlic sauce and sliced red bell peppers add an extra kiss of fire.
- Enjoy the pure flavor of edamame in this ultra-easy recipe, Edamame Nibbles. It requires just two ingredients — and 10 minutes of your time.
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