Tofu

Quick-cooking soba noodles are made from buckwheat, which means they provide more fiber than wheat or rice noodles.

This stir-fry gets its hit of green from bok choy and mizuna, a Japanese salad green.

Ponzu, a citrus-infused soy sauce, can be found in the Asian foods section of some supermarkets.

If you have mushroom fans in your family, this contemporary take on a classic pasta dish is bound to please. High-calorie sour cream is replaced with a healthy dose of soy.

In Japan, dengaku refers to food that's been miso-glazed and grilled. This Kyoto-style dish was developed by chef Abe Hiroki at EN Japanese Brasserie in Manhattan. Of course Hiroki makes his own tofu, but we used storebought tofu with great results.

Look for Asian noodles in natural foods stores as well as in the Asian foods section of well-stocked supermarkets.

Combining bittersweet chocolate and cocoa powder intensifies the chocolaty essence of this cheesecake to the nth degree. Silken tofu brings a delicate creaminess to the filling while also taking the place of eggs by acting as a binding agent.

For a long time it seemed to me that there was more than a superficial resemblance between the white Indian cheese called paneer and tofu. When I finally made the classic Indian dish of spinach and paneer using tofu, it tasted amazingly at home in the cumin, ginger, and chile-laced sauce. There's a little going back and forth between the skillet and a food processor, but this is an easy dish to make. I serve it over rice with a sprinkling of toasted black sesame seeds.

You'll need a big wok or two skillets to hold this large stir-fry. Here's a recipe where you can put that very dense, baked tofu to good use. Choose tofu that's been flavored with star anise or five-spice powder, available in natural food stores. It has an entirely different texture than fresh—it's quite meaty, actually. I find it tastes best if you slice it thinly and stir-fry it with the ginger and garlic.

Transforming tofu into crisp, teriyaki-flavored triangles is a simple thing to do, yet the fun shape gives it immediate appeal. These go quickly, so for more servings, simply double the recipe for both the tofu and marinade, and cook in batches.

Here triangles of tofu are panfried, simmered briefly in half the nut butter sauce, and garnished with slivered scallion and sesame seeds. The rest of the sauce can be spooned over brown rice, noodles, or whatever you choose as an accompaniment. If possible, present the tofu in the pan that it's cooked in.

Tofu is frequently paired with Asian flavors, but here it is a delicate canvas for a robust, creamy French-inspired dressing that also gussies up the seasonal side salad. Dipping the tofu in egg before it hits the skillet seals its custardy texture inside a lovely golden crust.

I add sweet red peppers to this classic Indian dish. The brilliant red peppers and ivory-white cheese pieces look stunning against the glazed moss-green sauce.

A sweet-and-salty miso glaze turns tofu into little bites of comfort food, traditionally served on skewers.

This healthy main is cooked completely on the grill and is flavored by a simple, four-ingredient marinade—so there's very little cleanup required. Some grilled rustic bread would be nice alongside. And if you happen to have fig balsamic vinegar, use it in place of regular. It makes an excellent complement to the other flavors.

Tofu noodles replace pasta, so you don't need to boil water. Plus, this comforting dish offers nearly one third of your day's calcium, via the yogurt and broccoli.

Vietnamese-style rolls are a great addition to your summer repertoire: They require very little cooking and can be assembled at the kitchen table or out on the patio. Thanks to bean thread noodles and baked tofu, they make a substantial meal, but pickled vegetables and a trio of herbs keep each sauce-dipped bite light and cool.

Forget deep-fried noodles: Miso dressing gives this hearty vegetable meal flavor minus the saturated fat.

This gently simmered tofu topped with a stir-together sauce is a common banchan. It would also make a great vegetarian main course served with rice. The sauce—speckled with chopped garlic, scallion, sesame seeds, and Korean hot red-pepper flakes—couldn't be simpler or more satisfying. You will want to eat it on everything.