MEATLESS MONDAY

With fall in the air and fresh pumpkins in the patch, a soup with plant-based protein is definitely on the menu.

Savour this hearty Pumpkin Soba Noodle Soup that doesn’t skimp on protein

RECIPE THE TEST KITCHEN MAKES 4 SERVINGS HANDS-ON TIME 30 MINUTES TOTAL TIME 30 MINUTES

225 g soba noodles 1 tbsp each sesame oil and salted butter 2 cloves garlic, minced 1 tbsp grated fresh ginger 1 cup thinly sliced shiitake mushrooms 4 cups sodium-reduced vegetable or mushroom broth 3 tbsp hoisin sauce 2 tbsp sodium-reduced soy sauce 1 tbsp unseasoned rice vinegar 3 cups cubed peeled pumpkin or butternut squash 1½ cups frozen shelled edamame 4 cups packed baby spinach In saucepan of boiling salted water, cook noodles according to package directions. Drain and rinse under warm water; drain well. Set aside.

Meanwhile, in large saucepan, heat sesame oil and butter over medium heat; cook garlic and ginger for 1 minute. Add mushrooms; cook, stirring often, until softened, about 8 minutes. Add broth, hoisin sauce, soy sauce and vinegar. Bring to boil; add pumpkin. Reduce heat to medium; partially cover and simmer until pumpkin is tender, about 15 minutes. Add edamame during last 5 minutes of cooking. Remove from heat; stir in spinach. Divide noodles among 4 bowls; ladle soup over top.

PER SERVING about 416 cal, 19 g pro, 10 g total fat (3 g sat. fat), 71 g carb (11 g dietary fibre, 9 g sugar), 8 mg chol, 988 mg sodium, 835 mg potassium. % RDI: 14% calcium, 34% iron, 149% vit A, 37% vit C, 104% folate.