Edamame Soy Noodle Soup: ChefMD™

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Sunday, April 8 and May 20
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Edamame, whole soybeans still in their pods, are harvested early when the beans are green and sweet.  This special Food as Medicine ingredient has soy protein which decreases the risk of bone fractures, especially in women in early menopause. 
 
Edamame Soy Noodle Soup:

Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4
Calories: 361 per serving (26% from fat)

Ingredients:

3 cups mushroom broth, such as Pacific brand
2 cups frozen shelled edamame beans
1 tablespoon reduced sodium soy sauce
2 teaspoons bottled minced ginger root
4 oz. soba (buckwheat) noodles*, broken in half, such as Kame brand
1 (8 oz.) package baked Oriental flavor tofu, such as White Wave brand, cut into 1/2-inch cubes
3 cups thinly sliced napa cabbage
1/4 cup chopped cilantro
2 teaspoons dark sesame oil

Preparation:

Combine broth, edamame beans, soy sauce and ginger in a large saucepan. Bring to a boil over high heat. Reduce heat, stir in noodles and simmer 2 minutes. Stir in tofu and continue to simmer until noodles are tender, about 3 minutes longer. Stir in cabbage until wilted. Ladle into shallow bowls and top with cilantro. Drizzle 1/2 teaspoon sesame oil over each serving.

Substitutions:

Vegetable broth may replace the mushroom broth, cole slaw mix (packaged shredded cabbage and carrots) may replace the napa cabbage (add along with the tofu so it cooks longer) and thinly sliced green onions may replace the cilantro.

Tip:

No need to thaw the edamame beans first as they will be thawed by the time the broth comes to a boil.
*Look for soba noodles and dark sesame oil in the ethnic aisle of your supermarket. Baked tofu is usually available in the produce section.

Nutritional Analysis:

Total fat (g): 11
Fat calories (kc): 95
Cholesterol (mg): 0
Trans fatty acids (g): 0
Saturated fat (g): 2
Polyunsaturated fat (g): 4
Monounsaturated fat (g): 4
Fiber (g): 8
Carbohydrates (g): 44
Sugar (g): 6
Protein (g): 23
Sodium (mg): 948
Calcium (mg):187