Recipe: Soybeans with fennel, thyme and oregano

Dietitian's tip: Cooking dried soybeans requires patience, but the long simmering time allows them to mingle with the richly flavored broth. Serve as a light starter or side dish.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low fat = no more than 3 g of fat per serving

SERVES 6

Ingredients

1 cup dried soybeans, picked over and rinsed, soaked overnight, and drained
5 cups vegetable stock, chicken stock or broth
1 small fennel bulb, trimmed and chopped
1 yellow onion, chopped
3 cloves garlic, minced
1 tomato, peeled and seeded, then diced
1 teaspoon chopped fresh thyme or 1/4 teaspoon dried thyme
1 teaspoon chopped fresh oregano or 1/4 teaspoon dried oregano
1 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions

In a large saucepan over high heat, combine the soybeans, stock, fennel, onion and garlic. Bring to a boil. Reduce the heat to low and skim off the foam that rises to the top. Cover partially and simmer until the soybeans are tender but still firm, about 2 hours. Check the liquid level every 30 minutes, adding water as needed to keep the beans fully covered.

When the beans are tender, add the tomato, thyme, oregano, salt and pepper and cook until the tomato is softened, about 2 minutes. The soybeans will remain somewhat firm. Serve hot or warm.

Nutritional Analysis

(per serving)

Calories	93	Monounsaturated fat	1 g
Protein	10 g	Cholesterol	0 mg
Carbohydrate	7 g	Sodium	246 mg
Total fat	3 g	Fiber	3 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Protein and dairy

DIABETES MEAL PLAN EXCHANGES

Starches	1/2
Meat and meat substitutes	1

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Nuts, seeds and dry beans	1

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
Sept. 15, 2006

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