Healthy Vegetarian Edamame Broccoli and Basil Soup Recipe
Portion: +/- 4
Calories/ Portion: App. 285
Everytime I mention Edamame, I get a lot of questions from people around me – “What is it exactly? Where can you find it? How do you prepare it?” After my first experience I had to learn more about that interesting little green bean. The first time I discovered it I was having a dinner with a group of friends at a Japanese restaurant in Montreal. They served us an appetizer comprised of a bowl of shelled Edamame beans, garnished with sea salt and lemon. It was simple, but how delicious! Since that day I’ve learned about the multiple benefits it contained, and I always try to integrate them in some of my recipes. This soup full of greens, provides plenty of fiber and iron, especially if paired with vitamin C to promote the absorption. I usually try to drink a glass of water with lemon while I’m having a meal that contains iron.
First, Edamame is a young soybean that has been harvested before the beans have had a chance to harden. You can buy them shelled or in the pod, fresh or frozen. They’re an excellent source of protein, iron, and calcium. It is an especially important source of protein for those who follow a plant-based diet. Many studies have suggested that increasing consumption of edamame decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight (1).
A study in which 12 postmenopausal women drank 36 ounces of soy milk daily for 16 weeks noted an anti-inflammatory effect of the isoflavones found in soy. According to the study authors, this may be important in the prevention of bone loss and cancer, among other things (2).
2 cups of Edamame beans (Peeled)
1 broccoli (with the stem)
1 Medium yam potato
1 Chopped big onion
2-4 Minced garlic cloves (depending of the size)
900 ml. Organic broth (vegetables or chicken, low sodium if possible)
1 Bunch of fresh basil (½ cup or to taste)
2 tbsp. Olive oil
Salt and pepper (optional)
Unsweetened soy milk (optional)
Pumpkin or Hemp Seeds (optional)
1. Take the chopped broccoli, onion, edamame beans, and the minced garlic. Mix them together with 2 tbsp of olive oil, in a large bowl.
2. Once you cover the surface of 2 large pans with aluminum foil or waxed paper, distribute the vegetables equally on both of the pans and set the heat to broil, then place in the oven for approximately 15 minutes. Mix them halfway through the process to make sure it doesn’t burn or get too dry.
3. Once the vegetables are grilled, set aside.
4. In a large pot place the cubed potatoes and the grilled vegetables, then add the broth.
5. With the lid on, boil all the ingredients on medium heat between 15-20 minutes or until the potatoes get soft.
6. Place half of the mixture in a blender and set to “puree.” Once smooth transfer it into a separate container, and put the remaining contents of the pot into the blender, repeat process. If you wish, you can add a small cup of water or unsweetened soy milk to dilute it more.
7. Transfer the soup back to the large pot, and warm to desired temperature for a few minutes.
8 Finally, serve it in a bowl with fresh basil and green onions. You can even add a spoon of sour cream or cream cheese with a few pumpkin or hemp seeds for more protein and flavor!
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2. The Secret of Edamame, Soy snack is a yummy – and healthy – handful – By Elaine Magee, MPH, RD