Tortellini Stew with Fresh Soybeans
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Preparation time: 6 minutes |
4 servings |
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Cooking time: 14 minutes |
243 calories per serving, 27% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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A powerhouse of soy protein and isoflavones, this stew gives you energy to last all day—making you 2.5 days younger. |
Carrots, soybeans, soy nuts, tortellini, parsley or basil (magnesium, potassium, folic acid, fiber, isoflavones, healthy protein, healthy fat) |
ingredients
3 cups low-salt chicken or vegetable broth
1 package (9 or 10 ounces) refrigerated small cheese-filled tortellini
¼ teaspoon crushed red pepper flakes (optional)
½ package (16 ounces of 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
Freshly ground black pepper
4 teaspoons toasted soy nuts (optional)
preparation
In a large saucepan, combine broth, tortellini, and, if desired, red pepper flakes.
Bring to a boil over high heat. Reduce heat; simmer uncovered 2 minutes.
Meanwhile, shell the soybeans (approximately 2/3 cup shelled soybeans). Stir soybeans and carrots into the tortellini mixture; return to a simmer. Simmer 6 to 8 minutes or until tortellini and vegetables are tender. Ladle into shallow bowls and sprinkle with basil (or parsley) and pepper, and with soy nuts, if desired.
substitutions: Refrigerated ravioli may replace tortellini, and 1½ cups packed baby spinach leaves may replace soybeans. Just before serving, stir in the spinach until it is wilted.
tips: Soybeans now come shelled! Look for them in your supermarket’s freezer case. Even so, shelling beans is easy and quick: Just press on the seam and pop them out of their shells.
nutritional analysis
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Total fat (g) 7.4 |
Sodium (mg) 764 |
Vitamin A (RE) 980 |
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Fat calories (kc) 67 |
Calcium (mg) 131 |
Beta-carotene (RE) 5500 |
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Cholesterol (mg) 3.8 |
Magnesium (mg) 20 |
Vitamin C (mg) 7 |
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Saturated fat (g) 2.1 |
Zinc (mg) 0.7 |
Vitamin E (mg) 0.8 |
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Polyunsaturated fat (g) 1.1 |
Selenium (mcg) 7 |
Thiamin B1 (mg) 0.30 |
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Monounsaturated fat (g) 1.9 |
Potassium (mg) 857 |
Riboflavin B2 (mg) 0.3 |
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Fiber (g) 1.9 |
Flavonoids (mg) 0.7 |
Niacin B3 (mg) 4.2 |
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Carbohydrates (g) 28.9 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.1 |
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Sugar (g) 4.9 |
Fish (oz) 0 |
Folic acid (mcg) 24 |
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Protein (g) 17.2 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.3 |
AS A SIDE DISH