Creamy Edamame-Veggie Soup

Creamy Edamame-Veggie Soup

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From: Diabetic Living Magazine

Ready in 30 minutes, this creamy soup is topped with chives and crunchy soy nuts for added pizzazz.

Ingredients 8 servings

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Original recipe yields 8 servings
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Nutrition per serving may change if servings are adjusted.
  • ½ cup chopped onion (1 medium)
  • 4 cloves garlic, minced
  • 1 tablespoon canola oil
  • 2 cups reduced sodium chicken broth
  • 1½ cups small broccoli florets
  • 1 cup frozen shelled sweet soybeans (edamame)
  • 1 (9 ounce) package fresh spinach leaves
  • 1 (12.3 ounce) package firm light silken-style tofu
  • 1 (6 ounce) container plain fat-free Greek yogurt
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • ¼ cup unsalted roasted soy nuts
  • 2 tablespoons snipped fresh chives

Preparation

  • Prep

  • Ready In

  1. In a 4-quart Dutch oven cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender, stirring occasionally. Remove onion and garlic from the Dutch oven; set aside.
  2. Add broth to the same Dutch oven. Bring to boiling. Add the broccoli and edamame. Return to boiling; reduce heat. Simmer, uncovered, for 3 to 5 minutes or just until broccoli is tender. Using a slotted spoon, transfer broccoli and edamame to a large bowl; set aside.
  3. Add spinach to the hot broth mixture in Dutch oven. Cook and stir about 1 minute or until spinach begins to wilt. Remove from the heat. Cool slightly. Stir broccoli mixture and onion mixture into spinach. Add spinach mixture and tofu, half at a time, to a blender or food processor. Cover and blend or process until very smooth.
  4. Return all of the blended mixture to the Dutch oven. Add yogurt, salt and pepper. Cook over medium-low heat just until heated through, stirring occasionally. Ladle into bowls. Top with soy nuts and chives.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 106 calories; 4 g fat(-1 g sat); 3 g fiber; 8 g carbohydrates; 11 g protein; 3 g sugars; 362 mg sodium;
  • Carbohydrate Servings: ½
  • Exchanges: 1½ lean protein, ½ starch

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