Since soybeans contain all nine of the protein-building essential amino acids our bodies can't produce themselves, foods made from them constitute an important part of the vegetarian diet. Even if you decide to include soy-based foods in your daily diet, you don't ever have to eat a soybean if you don't want to.

One of the best soy foods is bean curd (tofu). It comes in white blocks, or “cakes,” which look like feta cheese. By itself, it has about as much flavor as a gum-soled shoe. That blandness, combined with its porous nature, makes it perfect for marinating and seasoning. It absorbs savory and sweet marinades equally well, develops a wonderful crust when seared in a pan, and gains flavor and character from any dish it marries with.

Tofu is made from a “milk” of ground soybeans and water, which is heated, then separated into curds by the addition of a coagulant (usually a mineral extracted from sea water or mined gypsum). The curds are skimmed from the liquid and pressed into blocks to cool.

Tofu can be pressed to give it a different texture and make it more absorbent, puréed into a smooth cream, frozen for storage and a “meatier” mouth feel, and prepared in any number of other ways. I particularly like it marinated overnight in an Asian vinaigrette, and stuffed in a barley-corn wrap, or served over a spinach salad. One of the most common uses is to add texture and nutrition to a stir-fry. Various firmnesses accommodate the needs of specific dishes, with firmer types used for stir-fries and salads; softer ones for desserts, dressings, and sauces; and newly available “silken tofu,” a super-smooth version with a custardlike consistency perfect for shakes, smoothies, and delicate dishes.

Tofu's cousin, tempeh, is a cake of pressed aged soybeans and grains. It has a more resilient texture than tofu, and a nuttier, more assertive flavor. Tempeh comes in shrink-wrapped loaves that are easily cut into myriad shapes and slices. It's often viewed as a meat substitute due to its high protein content, chewy texture, and savory taste.

Sweet and clean-tasting, soy milk is much lighter and more refreshing than dairy milk by virtue of being naturally low in fat. Like dairy milk, it's usually fortified with vitamins A and D, but soymilk is also fortified with vitamin B12, especially important for vegetarians. Chocolate- and coffee-flavored soymilk is commonplace in supermarkets now.

Cooked black soybeans come in cans for making chili, dips, salads, and salsas. Fresh, dried, or frozen soybeans can be used for casseroles, pâtés, and more. Vegan couch potatoes love snacking on salted, roasted soy nuts by the handful. In fact, you could chew soybeans all day long!