Tofu

The tofu in this chowder provides a richness surprisingly similar to that of cream but without the fat and cholesterol. Your guests will never know the difference; our tasters didn't. Can be prepared in 45 minutes or less.

Round out the main course with leaves of romaine lettuce topped with purchased guacamole and salsa; also offer rice pilaf. For dessert, spoon Kahlùa and chocolate sauce over coffee ice cream.

Tofu has a custard-like texture and is available in soft, firm and extra-firm varieties; firm is preferable here. Serve these hearty burritos topped with purchased salsa and some plain nonfat yogurt.

Purchased tabbouleh spooned onto whole romaine lettuce leaves is ideal with these Mediterranean-inspired sandwiches. Follow with baklava and fresh grapes.

This recipe can be prepared in 45 minutes or less. Contrary to what their name suggests, the color of "red" lentils is actually closer to orange. You can also use brown lentils, but the results will be different. Red lentils fall apart as they cook, creating a creamier base, whereas brown ones hold their shape (and take a little longer to cook).

This recipe can be prepared in 45 minutes or less.

Pressing excess moisture out of your tofu will increase its firmness and its ability to absorb the flavors of the marinade.

Pretty and delicious, this pasta has plenty of vegetables, lots of snap and crunch, and a terrific Asian-style peanut sauce.

Lovers of hummus will appreciate this reduced-fat version. This recipe can be prepared in 45 minutes or less.

This recipe is a wonderful way to prepare tofu as a main course; all it needs is a side of rice.

Instead of white cubes of tofu bobbing in this African-style soup, where they look decidedly odd, I purée the tofu with a portion of the finished soup until everything is smooth. The tofu is there, but it doesn't intrude. And this is a method you can use with virtually any puréed soup. If you wish, you can purée the entire soup or leave it textured, with bits of sweet potatoes and peppers.

Can be prepared in 45 minutes or less.

Can be prepared in 45 minutes or less.

Can be prepared in 45 minutes or less.

Sichuan peppercorns are officially banned from import because they come from a plant that is susceptible to citrus canker. Although there's no substitute for their woodsy citrus flavor, the recipe is delicious without them. Active time: 30 min Start to finish: 30 min

This meatless dish can do double duty as a main course or a side dish.