Minestrone Soup with Soybeans

Photo: Karry Hosford

This soup features canned yellow soybeans, which give each serving 6.1 grams of soy protein. Using a Tuscan technique, the soup is seasoned with a battuto, a paste of turkey bacon and aromatics.

Yield: 6 servings (serving size: 1 1/3 cups soup and 2 teaspoons cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 211
  • Calories from fat: 30%
  • Fat: 7.1g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 1.3g
  • Protein: 13.2g
  • Carbohydrate: 25.1g
  • Fiber: 4.8g
  • Cholesterol: 6mg
  • Iron: 3.9mg
  • Sodium: 708mg
  • Calcium: 172mg

Ingredients

  • Battuto:
  • 1/2 cup coarsely chopped red onion
  • 1/2 cup coarsely chopped carrot
  • 1/3 cup coarsely chopped celery
  • 1/4 cup flat-leaf parsley leaves
  • 2 turkey-bacon slices, coarsely chopped
  • 1 garlic clove
  • Soup:
  • 2 teaspoons olive oil
  • 4 cups fat-free, less-sodium chicken broth
  • 1 1/2 cups coarsely chopped seeded plum tomatoes
  • 1 1/2 cups (1/2-inch) cubed peeled Yukon gold potatoes
  • 1 (15-ounce) can yellow soybeans, rinsed and drained
  • 1 (3-inch) fresh rosemary sprig
  • 1 cup (1-inch) cut green beans
  • 1 cup sliced zucchini
  • 1 cup cauliflower florets
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 ounce uncooked spaghetti, broken into 1-inch pieces
  • 1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese

Preparation

  1. To prepare battuto, combine first 6 ingredients in a food processor; pulse until mixture is almost a paste.
  2. To prepare soup, heat oil in a Dutch oven over medium-high heat. Add battuto; sauté 3 minutes. Add broth and next 4 ingredients (broth through rosemary); bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add green beans and next 5 ingredients (green beans through spaghetti). Simmer, uncovered, 20 minutes or until vegetables are tender. Discard rosemary. Top with cheese.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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