Edamame Soup is tasty, protein-rich, healthful

For several years now, we've enjoyed edamame as an appetizer in Japanese restaurants where you just squeeze the blanched soybeans from their pods directly into your mouth. Then we began to notice edamame frozen in the pods in the supermarket, and finally, bags of shelled edamame have appeared.

The convenience of already-shelled edamame means busy cooks can incorporate this nutritional powerhouse into mainstream meals. The most logical place to start is soups and stews, and we began throwing a handful into pots of vegetable soup to take advantage of the nutrients. The edamame soybean is rich in protein, omega-3 fatty acids, calcium and vitamins A, B and C.

When we spotted a recipe for Edamame Soup in a new cookbook by our friend Belinda Hulin, we got inspired. Today's recipe is adapted from Belinda's luscious soup with its fresh, bright Asian flavors. The fact that each serving contains fewer than 100 calories, zero cholesterol and only 3 grams of fat is just a bonus.

Menu suggestion

Edamame Soup
Garden salad with bottled Asian dressing
Crisp rice cakes (plain)

Edamame Soup

(Adapted from "The Everything Soup, Stew & Chili Cookbook" by Belinda Hulin, Adams Media, 2009)

Start to finish: 25 minutes

6 cups reduced-sodium, fat-free chicken or vegetable broth

2 cups (about 10 ounces) frozen shelled edamame

1 cup already sliced white mushrooms, coarsely chopped

1 teaspoon bottled fresh ginger

1 tablespoon reduced-sodium soy sauce

dash of toasted sesame oil

2 tablespoons minced fresh cilantro

Salt and black pepper, to taste

Heat broth over medium-high heat in a 3-quart or larger soup pot or saucepan. Add edamame, mushrooms, ginger, soy sauce, sesame oil and cilantro, and bring to a full boil (uncovered).

Reduce heat to medium-low and simmer 15 minutes to blend flavors. Season with salt and pepper to taste and serve immediately in shallow bowls.

Serves 4

Approximate values per serving: 98 calories (26 percent from fat), 3 g fat (trace saturated), 0 mg cholesterol, 12 g protein, 7.5 g carbohydrates, 3 g dietary fiber, 969 mg sodium.

Beverly Mills and Alicia Ross are co-authors of "Desperation Dinners!" (Workman, 1997), "Desperation Entertaining!" (Workman, 2002) and "Cheap. Fast. Good!" (Workman, 2006). Contact them at Desperation Dinners, c/o United Media, 200 Madison Ave., New York, NY 10016, or send e-mail to tellus@kitchenscoop.com. Or visit the Desperation Dinners Web site at www.kitchenscoop.com. © Beverly Mills and Alicia Ross. Dist. by United Feature Syndicate Inc.