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Creamy Edamame-Veggie Soup

Creamy Edamame-Veggie Soup

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Rated: 1
  • Makes: 8 servings
  • Start to Finish 30 mins
  • Serving Size: 3/4cup soup
  • Carb Grams Per Serving: 8

Ingredients

  • 1/2 cup chopped onion (1 medium)
  • 4 cloves garlic, minced
  • 1 tablespoon canola oil
  • 2 cups reduced-sodium chicken broth
  • 1 1/2 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
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/4 cup unsalted roasted soy nuts
  • 2 tablespoons snipped fresh chives

Directions

  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 Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 106 cal., 4 g total fat 362 mg sodium, 8 g carb. (3 g fiber, 3 g sugars), 11 g pro.

Diabetic Exchanges

Mark as Free Exchange (d.e): 0; Starch (d.e): 0.5; Lean Meat (d.e): 1.5