Edamame Soup with Feta Croutons
teaspoons canola oil
medium carrots, thinly sliced
cloves garlic, minced
14 ounce can reduced-sodium chicken broth or vegetable broth
12 ounce package frozen shelled sweet soybeans (edamame)
teaspoons snipped fresh thyme
cup panko (Japanese-style) bread crumbs
ounces reduced-fat feta cheese, cut into 3/4-inch cubes
Fresh thyme leaves (optional)
- In saucepan cook onion in 2 teaspoons of hot oil over medium heat 5 minutes or until tender, stirring occasionally. Add carrots and garlic; cook and stir 1 minute more. Add broth and edamame. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes or until edamame and carrots are tender. Stir in thyme.
- Meanwhile, in a small bowl beat egg white and water with a fork until frothy. Place bread crumbs in another small bowl. Dip feta cubes, one at a time, into egg white to coat. Allow excess egg white mixture to drip off; coat feta cubes with bread crumbs. In large skillet, heat remaining 2 teaspoons oil over medium-high heat. Add feta cubes. Cook 2 to 3 minutes or until browned but not softened, turning carefully to brown all sides of cubes. Drain on paper towels.
- Ladle soup into bowls. Top with feta croutons and, if desired, additional thyme. Makes 6 (3/4 cup) side-dish servings.
Nutrition Facts(Edamame Soup with Feta Croutons)
- Per serving:
- 193 kcal cal.,
- 9 g fat
- (2 g sat. fat,
- 1 g polyunsaturated fat,
- 2 g monounsatured fat),
- 6 mg chol.,
- 621 mg sodium,
- 15 g carb.,
- 4 g fiber,
- 5 g sugar,
- 14 g pro.
- Percent Daily Values are based on a 2,000 calorie diet