Arame is a dark brown Japanese sea veg sold as long, wiry strands that are rich in dietary fiber. Its mild flavor makes arame one of the most versatile seaweeds and a great addition to salads and soups, as it won’t overpower other ingredients. If you don’t have arame, rehydrated and chopped kombu or wakame can be used in this recipe. You can also use cranberry, kidney, cannellini or orca beans if you’re adzuki bean-less. Whichever ingredient combo you use, each spoonful of this nourishing minestrone is like a liquid hug.
They’ve bean everywhere
In Asia, lightly sweet red adzuki beans are used in everything from soups to desserts. The legumes are packed with fiber, protein and vital minerals. To prepare dried adzuki beans, soak them overnight, and then simmer in a pot of water until they’re tender, about 40 minutes.
Amazingly Comforting Arame Minestrone
Ingredients
- 1 1/2 cups (about 1/2 oz) arame
- 2 tsp grapeseed oil or sunflower oil
- 1 yellow onion, chopped
- 1/2 tsp salt
- 3 cups peeled and diced butternut squash
- 2 cups sliced crimini or shiitake mushrooms
- 3 garlic cloves, chopped
- 2 Tbsp tomato paste, without salt added
- 1 tsp ground coriander
- 1/2 tsp red chili flakes
- 1/4 tsp black pepper
- 3/4 cup vegan dry white wine
- 4 cups low-sodium vegetable broth
- 1 - 14 oz can diced tomatoes, preferably fire-roasted
- 2 cups (about 6 oz) whole grain orecchiette, small shells or other small pasta
- 2 cups cooked or canned adzuki beans, drained and rinsed
- 2 Tbsp red wine vinegar
Nutrition
Per serving:
- calories249
- protein10g
- fat2g
- carbs47g
- sugar5g
- fiber9g
- sodium361mg
Directions
01
Place arame in large bowl, cover with cool water and gently stir. Soak for 5 minutes. Drain, coarsely chop and set aside.
02
In large saucepan, heat oil over medium heat. Add onion and salt; heat until onion begins to darken, about 6 minutes. Add squash, mushrooms and garlic; heat for 2 minutes. Stir in tomato paste, coriander, chili flakes and black pepper; heat for 30 seconds. Add white wine to pan and boil for 1 minute. Add broth, canned tomatoes and pasta to pan, bring to a boil and reduce heat to medium-low. Simmer, covered, until pasta is tender, about 15 minutes. Stir in arame, beans and vinegar and heat through.
03
Ladle into bowls and serve. This soup will thicken upon resting, so stir in additional broth when reheating leftovers.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
