This satisfying Light but Hearty Tortellini Stew, with Fresh Soybeans recipe is a great vegetarian main to reset after a few weeks of meat-centered eating.
Preparation Time: 6 minutes
Cooking Time: 14 minutes
Serving Size: 1 1/4 cups
Calories per serving: 273
3 cups low salt chicken or vegetable broth
1/4 teaspoon crushed red pepper flakes (optional)
1 package (9 or 10 ounces) refrigerated cheese-filled small tortellini
1/2 package (16 ounces, a 32 ounce package) frozen soybeans in their pods, thawed
1 cup packaged julienned carrots or thinly sliced carrots
2 tablespoons chopped fresh basil or flat leaf parsley
4 teaspoons toasted soy nuts (optional)
Freshly ground black pepper
Combine broth, red pepper flakes if desired, and tortellini in a large saucepan. Bring to a boil over high heat. Reduce heat; simmer uncovered 2 minutes. Meanwhile, shell the soybeans (you should have about 2/3 cups shelled soybeans). Stir soy beans and carrots into the tortellini mixture; return to a simmer. Simmer about 6 to 8 minutes or until tortellini and vegetables are tender. Ladle into shallow bowls and sprinkle with basil, parsley, soy nuts and pepper.
Soybeans now come shelled! Look for them in your freezer case. But shelling beans is easy and quick—just press on the seam and pop them out of their shells!
Refrigerated ravioli may replace the tortellini and 11/2 cups packed baby spinach leaves may replace the soybeans. Stir in the spinach until wilted just before serving.
Fat Calories: 6.70 g
Total Fat: 7.40 g
Sat. Fat: 2.10 g
Cholesterol: 3.80 mg
Total Carbohydrate: 28.90 g
Fiber: 1.90 g
Sugars: 4.90 g
Protein: 17.20 g