Legumes in Your Linguine? Edamame Spaghetti Fiber Find

27 Oct

Legumes in Your Linguine? Edamame Spaghetti Fiber Find

Cruising through Costco this week, I was delighted to encounter Edamame Spaghetti from Explore Asian in the aisle.

The ingredient list is short & sweet: organic edamame (green soybeans) and water.

Now, I love pasta as much as the next person – but it’s generally low in fiber, low in protein and packed with refined carbs that I can do without.

What lacks in traditional pasta is what rocks this edamame pasta. A 2 oz serving (roughly 1/2 cup dry pasta) provides:

  • 200 calories
  • 5 mg sodium
  • 21 g carbohydrate
  • 11 g dietary fiber
  • 24 g protein

With traditional pasta, for 200 calories you usually get twice those carbs with not much else. Here you’re banking almost half of your daily fiber and protein needs in 1 generous portion.

This protein and fiber-packed pasta alternative is also a great find for those on gluten-free, vegan or kosher diets. It’s USDA certified organic, non-GMO project verified and provides 30% daily value for iron per serving.

But does it taste as good as pasta? You bet. I found I had to cook the edamame pasta a little longer than the recommended 4-5 minutes on the package. But at about 8 minutes in boiling water, the texture was perfect and surprisingly close to real pasta.

You can serve the edamame pasta in place of any spaghetti or linguine in a traditional Italian dish. I chose to serve it up fake-Pho style with this simple soup recipe.

Fake Pho Edamame Spaghetti Soup

Preparation time: 15 minutes

Serves: 4

Ingredients

  • 2 tablespoons canola oil
  • 1 stalk lemongrass, remove the tough outer leaves and smash the inside
  • 1/2 bunch scallions, white and green parts, chopped
  • 1 inch fresh ginger, grated
  • 8 cups low-sodium broth
  • 1 tablespoon fish sauce
  • 1 cup mushrooms (I used Japanese shimeji mushrooms, but any will do)
  • 4 oz (2 servings) edamame spaghetti
  • Juice of 2 limes
  • Basil leaves to garnish

Instructions

  1. Heat oil in pot over medium-hi heat. Add lemongrass, scallions and ginger and sauté until fragrant, about 1-2 minutes.
  2. Add broth and fish sauce and bring to a simmer.
  3. Add mushrooms and edamame spaghetti and boil for 8-10 minutes
  4. Garnish with basil leaves and lime juice

Nutrition Information

Per 2-cup serving:

  • 260 calories
  • 10 g fat
  • 500 mg sodium
  • 23 g carbohydrate
  • 7 g fiber
  • 23 g protein

 

One Response to “Legumes in Your Linguine? Edamame Spaghetti Fiber Find”

  1. Joan October 27, 2015 at 4:48 pm #

    I was going to tell you about these! They are DELICIOUS! I love the black bean pasta – ingredients: black beans; water. Here’s a link to to others. http://www.amazon.com/s/ref=nb_sb_ss_c_0_14?url=search-alias%3Daps&field-keywords=explore+asian+pasta&sprefix=Explore+Asian+%2Caps%2C145

    Miss you!! Love the posts! Hugs to Moll Doll.

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