Tofu

Edamame are a rich source of fiber and phytochemicals that may help lower cholesterol, protect bones, and balance hormone levels. Serve this spicy spread with rice crackers as an anytime snack or for a party hors d’oeuvre. The dip is also delicious paired with cucumber, celery, and carrot sticks.

An outstanding member of the Brassica family, broccoli aids in detoxification, and steaming is the best cooking method for retaining the vegetable’s potent nutrients. Miso, or fermented soybean paste, contains B vitamins, protein, and probiotics, which strengthen immunity.

These open-faced sandwiches are a delicious way to showcase the season’s best tomatoes. Try the tofu spread as a low-fat and nutritious alternative to cream cheese; the recipe makes about three-quarters of a cup, enough for four additional sandwiches.

Be sure to purchase firm or extra-firm tofu for this soup, as it will hold up better in hot liquid than softer varieties. Miso should be added only at the end of cooking because its flavor and healthful qualities are affected when it’s boiled or exposed to prolonged high temperatures. Whisk it with a bit of liquid first so that it is quickly and evenly distributed.

The “cream” in this dessert is actually pureed silken tofu, flavored with fresh lemon juice. You can make the puree, cover it, and keep it in the refrigerator for up to three days.

Brown rice is the foundation of a simple, protein-filled vegetarian dish when it’s paired with tofu. Spinach is “steamed” in the same pan for the ultimate in ease—and nutritional value.

Think of this recipe as a basic formula for making rice bowls, and then vary the beans (use canned ones to save time), squash, and greens, as desired.

Drain the noodles well before coating with sauce.

You can substitute Chinese broccoli with broccolini or dark, leafy greens such as kale, turnip, or mustard greens. Before marinating the tofu, press it as described in step 1 to remove excess moisture.

Grocery stores often carry several kinds of tofu, so be sure to buy the firm variety for this dish. Pressing the tofu removes excess water and allows it to soak up the peppery marinade.

Look for soba noodles in the Asian section of your supermarket.

Be sure to purchase firm or extra-firm tofu for this soup, as it will hold up better in hot liquid than softer varieties. Because the flavor and healthful qualities of miso are affected when boiled or with prolonged exposure to high temperatures, it should be added only at the end of cooking. Whisk it with a bit of liquid first so it is quickly and evenly distributed. We used white miso, which is lower in sodium, but you can use darker types for a stronger, more pronounced flavor.

Colorful and quick, this stir-fry is tossed in hoisin sauce and toasted sesame oil, then served over brown rice and garnished with chopped nuts.

This broth is so good I could drink it by the bowlful. Be sure to serve this with steamed sticky rice. Even better: When I have leftover sticky rice, I press it into small cubes and fry them until crisp and golden brown. You can find konbu, bonito, miso, and yuzu at a Japanese grocery or a well-stocked Asian market.

Beverly Bennett, also known as the Vegan Chef (veganchef.com), is a talented and creative cook. A number of her desserts are the ones most requested by my sons. When strawberries are lush and ripe, this is an easy way to create a light and healthy dessert in a flash. Please use ripe, juicy strawberries for this; it just isn’t the same if they’re rock-hard and barely red. Make this before dinner, and it will be ready by the time you want dessert.

When you crave a rich-tasting dessert that can be eaten the minute it’s done, this is a fine choice. I like to serve it with sliced apples, pears, and/or Asian pears on the side. The pudding can be used as a dip for the fruits as well.

Featured with Big Quesadillas with Black Beans, Broccoli, and Portobello Mushrooms (page 146), you can also pour this offbeat sauce over potatoes, sweet potatoes, and grains.

Here’s an easy preparation that’s quite useful since vegan sour cream is not yet a common product in stores.

This luscious sauce makes vegetables (broccoli, cauliflower, green beans, Brussels sprouts) more appealing to the finicky, but even veggie lovers will enjoy this cheesy treat.