This is a variation of my Spaghetti with Artichoke Hearts recipe. In my other recipe I used a pasta product from “Explore Asian”. “Explore Asian” is now “Explore Cuisine” and their packaging has changed. It is still the same impressive pasta product, with each 2-ounce serving providing 20–25 grams of protein and 10–15 grams of fiber! The nutritional value is fantastic for a pasta product–and the customers really enjoyed it!
1 (8-ounce) package edamame spaghetti*
2 tablespoons extra-virgin olive oil
2 tablespoons minced fresh garlic
¼ teaspoon crushed red pepper (or to taste)
½ cup chopped sundried tomatoes
½ cup chopped olives
3 tablespoons capers
1¼ cups vegetable broth
4 tablespoons nutritional yeast
2 tablespoons chopped fresh basil
Cook pasta according to the directions on the package. Drain and set aside. Stir in a little olive oil to prevent pasta from sticking. Heat olive oil in a sauté pan over medium heat. Add garlic and sauté briefly. Add crushed red pepper and stir into the oil. Add the sundried tomatoes, artichokes, and capers. Cook for a few minutes. Add vegetable broth and nutritional yeast. Stir together and cook for a few more minutes. Add pasta and fresh basil, and toss to combine. Serve warm. Serves 2–4.
*Edamame Spaghetti is a pasta product from Explore Cuisine. If unavailable you can substitute a different type of pasta. You can also add ½ chopped artichoke hearts along with the olives and capers.
Health Benefits of Edamame
- Low Fat, High Protein: Edamame is rich in protein and low in fat. It supplies the body with 17 grams of protein, equivalent to 30% of recommended daily allowance in men and nearly 37% in women. The nine essential amino acids it offers are important because our bodies cannot manufacture them.
- Cardiovascular Health: The high –fiber content in edamame assists in reducing the risk of developing cardiovascular diseases. It contains compounds associated with reduced blood cholesterol and fewer heart diseases. The isoflavones in edamame prevents cardiovascular diseases.
- Bone Health: Edamame contains manganese, vitamin K, potassium and magnesium. Manganese helps in building strong bones while vitamin K plays a role in adding to bone density. Both potassium and magnesium contribute in preventing onset of osteoporosis. Its isoflavones also assist in maintenance of the bone density due to estrogen-like properties. Studies have also shown that soy protein has ability increase bone mineral density (BMD), or reduce BMD loss in women approaching or in post-menopause.
- Boosts Immune System: The copper in edamame aids in strengthening the immune system by ensuring that it functions at optimum level. It supplies the body with about 60% of the recommended daily allowance. The two compounds phytoestrogens genistein and daidizein in edamame act like hormone estrogen thus believed to enable the body to ward off certain cancers in women.
- Source of fiber: The 4grams of fiber in Edamame gives you a feeling of fullness hence you do not get hungry sooner, not to mention lowering the levels of cholesterol.
- Antioxidant: Edamame seeds contain antioxidants which help the body rid itself radicals and toxins. This is useful in strengthening body’s immunity. The isoflavones and saponins are useful antioxidants which guard the body against the effects of harmful free radicals.
- Anti-inflammation: Anti-inflammatory properties in edamame are useful in combating arthritis as well as asthmatic patients.
- Anti-Cancer properties: Edamame is used especially by women to counteract breast pain. It has also been found that soy beans assist in preventing breast cancer.
- Muscle Health: Edamame (especially dry roasted) is considered a complete protein hence aids in maintaining muscle mass. A complete protein food is one which contains all the essential amino acids.
- Kidney Health: Edamame contributes in slowing progression of kidney disease by lowering protein in the urine, which, if left untreated causes known as proteinuria.