Got soy? Because it comes in multiple forms, soy can star in many dishes

When you think about it, soy is nothing short of a miracle. From a little green bean comes tofu, tempeh, miso paste, soy sauce, soymilk--and that's just the short list. While Asian countries caught on to soy's incredible versatility and nutritional benefits centuries ago, it's taken Westerners a little longer to realize that not only is soy good for you, it's just plain good. The creaminess of silken tofu, the meaty texture of tempeh, the saltiness of miso and the nutty crunch of edamame (fresh green soybeans) are not only essential, they've become irresistible to more and more people. These inventive, extra-easy recipes will only make them more so.

ORANGE LACQUERED TOFU

Serves *  Vegan * 30 minutes or fewer

This recipe proves that you don't need
a lot of fancy ingredients to create
a dish with sophisticated flavor. Serve
with baked sweet potatoes and steamed
collard greens or cut the tofu into cubes
and toss them with Asian noodles.

1/4 cup law-sodium tamari or
    soy sauce
  2 Tbs. orange juice
  2 tsp. maple syrup or honey
  2 tsp. dark sesame oil
  1 14-oz. pkg. extra-firm tofu,
    drained well and cut crosswise
    into 8 1/2-inch-thick slices

1. Combine tamari, orange juice,
syrup and sesame oil in medium bowl;
whisk to blend. Season to taste with
pinch of freshly ground black pepper
(or cayenne, for a little more bite).

2. Spray large cast-iron or nonstick
skillet with cooking spray and heat
over medium-high heat. Add tofu,
and cook, without disturbing, about
7 minutes, until crisp and golden.
Turn over, and cook about 5 minutes,
or until crisp and golden.

3. Pour in tamari mixture, and shake
pan back and forth to coat tofu. Reduce
heat to medium; cook 2 to 3 minutes,
until sauce is syrupy and tofu is glazed
(sauce will get sticky if cooked longer).
Serve hot or at room temperature.

PER SERVING: 138 CAL; 13G PROT; 8.5G TOTAL
FAT (1.5G SAT. FAT); 5G CARB; OMG CHOL;
390MG SOD; 1G FIBER; 3G SUGARS

EDAMAME HUMMUS

Serves 4 * Vegan * 30 minutes or fewer

Using bright green edamame instead
of garbanzo beans gives this dip a fresh,
sprightly flavor--and it doesn't need
a drop of oil. Serve it as you would
traditional hummus; it's delicious with
pita bread. Or mound it onto a large
plate, garnish with paprika and surround
it with either cooked or raw veggies.

1 1/2 cups frozen blanched shelled
      edamame (green soybeans)
  1/2 cup fresh flat-leaf parsley leaves
    3 Tbs. tahini
    3 Tbs. fresh lemon juice
    2 cloves garlic, chopped
      (about 2 tsp.)

1. Prepare edamame according to
package directions, omitting salt. Drain.

2. Combine edamame, parsley, tahini,

3 Tbs. water, lemon juice, garlic and salt
to taste in food processor; blend 1 to
2 minutes, or until smooth.

3. Spoon hummus into serving bowl.

PER SERVING: 149 CAL; 8G PROT; 8G TOTAL FAT
(1G SAT FAT); 11G CARB; 0MG CHOL; 322MG
SOD; 4G FIBER; 1G SUGARS

ALSATIAN TEMPEH CASSEROLE

Serves 4 * Vegan

Lemon-marinated tempeh, sauerkraut
and mashed potatoes are delicious in
this satisfying--yet light--casserole.
Shopping tip: We loved this made with
Lightlife's Lemon Tempeh Grilles.

    2 lb. Russet potatoes peeled and
      cut into 1-inch pieces
    2 Tbs. olive oil
1 1/2 cups chopped red onion
1 1/2 cups sauerkraut, drained
2 5.5-oz. pkg. tempeh burgers, diced

1. Preheat oven to 350F. Boil or steam
potatoes 20 minutes, or until tender.
Transfer to medium bowl (reserve cooking
water) and mash with potato masher,
adding tablespoonfuls of cooking water
until potatoes are well-mashed.

2. Meanwhile, heat 1 1/2 Tbs. oil in large
skillet over medium heat. Add onion,
and cook, stirring, 5 to 7 minutes, until
soft. Stir in sauerkraut. Reduce heat to
low; cover, and cook 15 minutes. Stir in
tempeh, and cook 1 to 2 minutes, until
heated through. Season with pepper.

8. Coat 1 1/2-quart casserole dish with
cooking spray; add tempeh mixture.
Spread potatoes on top, and brush with
1/2 Tbs. oil. Bake 30 minutes, then broil
1 to 2 minutes, or until top is lightly
browned. Serve hot.

PER SERVING: 378 CAL; 15G PROT; 125G TOTAL
FAT 13G SAT FAT); 53G CARB; 0MG CHOL;
642MG SOD; 5G FIBER; 7G SUGARS

Q

BASIC MISO SOUP

Serves 4 * Vegan * 30 minutes or fewer

A powerhouse ingredient such as deeply
flavored red miso paste (instead of the
milder white or yellow varieties) is the
key to this super-easy soup. Just don't
boil it boiling brings out a bitter taste
in miso and kills the healthful probiotic
enzymes that are so good for you.

  2 cups low-sodium vegetable broth
1/2 cup cubed firm tofu
1/4 cup chopped winter greens
    (such as spinach or chard)
1/4 cup chopped green onions
  1 Tbs. red miso paste, or to taste

1. Simmer broth in small saucepan
over medium-high heat. Add tofu,
greens and green onions, reduce heat
to medium, and cook about 5 minutes,
or until greens are just wilted.

2. Stir in miso, and barely simmer
(do not boil). Remove from heat,
and serve immediately.

PER SERVING: 14 CAL; 0.5G PROT; 0G TOTAL FAT
(0G SAT FAT); 3G CARB; OMG CHOL; 380MG
SOD; 0G FIBER; 1G SUGARS