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
Servings 4
Serving Size: 1 1/4 cups
Calories per serving: 273
Ingredients:
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
Directions:
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.
Tips:
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!
Substitutions:
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.
Nutrition Facts:
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