For vegetarians and anyone else looking to eat less meat, the soybean makes life a whole lot easier. It's a great source of protein and omega-3s. Tofu, a common way to eat soy, is the result of adding a coagulant to soy milk to separate the whey from the curds. Use soft tofu for creamy nondairy salad dressings or dips. Firm tofu makes an excellent choice for stir-fries or soups. Look to the delicious recipes on the following slides for ideas on how to prepare all types of tofu.

The soy sauce and sesame seeds give this recipe an Asian flavor. Look for lustrous, unblemished pods with peas that feel plump.

Pair antioxidant-rich black rice with white tofu for a meal that's equally eye-pleasing and heart-healthy.

In this cool and fiery salad, grilled pineapple joins carrots, cucumber, jicama, and mint leaves, all of which bolster the salad's nutrients and flavors.

Using strong flavors -- such as the lemon zest, orange juice, shallots, cilantro, and Dijon mustard of this recipe's marinade -- can make meatless meals more palatable for carnivores.

Nutty whole-grain noodles, crisp cucumbers, and soy-sauce-and-honey-infused tofu meld in this nutritious meal that's also a feast for the senses.

Sure, you can slice and saute tofu, but you can also form it into a great vegetarian burger. Serve this one, made with brown rice and sweet potato, with your favorite condiments and coleslaw.

Both tofu and buckwheat soba noodles make this dish a protein powerhouse.

Kale, ginger, garlic, and soybeans, in the form of miso and tofu, combine to lend flavor and nutrients to a delicate soup.

A study in contrasts, this dish has both crunchy and smooth textures, as well as hot and cool flavors.

In this soy-based take on barbecue, couple the spicy tofu with the traditional BBQ accompaniment of crunchy slaw.

This recipe is infinitely variable. Serve tofu family-style in a chilled bowl with condiments, dipping sauce, and individual serving dishes.

Basil, cilantro, mint, and peanuts give this tofu stir-fry a fresh, Thai-inspired flavor.

Ingredients including tofu, whole-grain bread, and peanut butter give this sandwich its staying power. Try it for a light, easy weeknight dinner.

With a few pantry staples, fresh bell peppers, and baked tofu, you're about a half an hour away from eating this simple weeknight dinner.

This cold salad with soft soba noodles and creamy tofu and avocado gets crunch from sesame seeds.

Brown flaxseed, grown more widely than the golden variety, is well suited to savory entrees such as this fried-rice dish; the crunchy whole seeds are a nice contrast to the soft tofu.

Try this main-dish salad at home, or use as a primer for a healthy, Far East-flavored meal you can toss together the next time you're at a salad bar.

Saag paneer is a popular Indian dish. This reinterpretation uses tofu instead of the Indian cheese paneer for a result that's both lighter and more convenient.

Coconut and rice milk are a cool complement to the warm spices in this curried autumnal stew.

While cooking, cover the copious amounts of bell peppers, broccoli, and bok choy so they'll steam to completion. Substituting almond butter instead of the usual peanut for the sauce in this stir-fry gives it a heart-healthy twist.