This is my favorite high–protein vegan spaghetti dish, loaded with soybeans, vegetables, and whole wheat spaghetti. It offers high-quality protein and heart-healthy fats, while providing a great source of fiber, micronutrients, and antioxidants. With the start of autumn, the red, green, and yellow colors of this dish are in sync with the season! 

INGREDIENTS: 

2 cups (340 g) dried soybeans 
600 g whole wheat linguine spaghetti 
3 diced large green bell peppers 
2 diced large red bell peppers 
1 minced medium yellow onion 
2 tsp pressed garlic (~2 medium cloves) 
2 tbsp olive oil 
1⅓ cups ketchup 
¼ cup low-sodium soy sauce 
1 tbsp mustard 
½ cup water 
1 tbsp mild curry powder  
½ tsp turmeric powder 
2 tsp dry oregano leaves 
1 tsp dry basil leaves 
1/8 tsp Tabasco pepper sauce (or chili pepper powder) 
1 tsp baking soda 

PREPARATION: 

Soak the soybeans in water with the baking soda and refrigerate for 24 hours. Drain and add fresh water, then soak for another 12 hours. Rinse and drain.  

Place the soybeans in a pot, cover with water, and bring to a boil over high heat. Reduce heat to low and cook until tender, about 3 hours. Drain and set aside. In a separate pot, add the olive oil to the onions, and cover and simmer for 15 minutes, stirring occasionally. Then add the peppers, covering and cooking on low heat for another 15 minutes.  

In a small bowl, mix the garlic, ketchup, soy sauce, mustard, water, dry herbs, and spices, and then pour over the vegetables. Turn up the heat, bring the sauce to a boil, then cook over low heat, covered, for 5 minutes. Turn the heat off and stir in the soybeans. In a separate pot, boil the spaghetti with a pinch of salt until al dente. Drain (but do not rinse), then fold into the pot of vegetables, beans, and sauce. Let sit for 5 minutes before serving. 

Makes 9 servings (2 cups spaghetti per serving).

GOOD FOR YOU? An expert, Sara Farhat Jarrar (MS, LD) former research assistant at NFSC, FAFS, weighs in.

Many people tend to avoid soy products, fearing they may cause undesirable health effects such as thyroid problems and even breast cancer. Recent studies suggest that soy has beneficial and/or neutral effects on various health conditions and can be safely consumed in moderation. In fact, soybeans are an inexpensive, rich source of high-quality protein comparable to meat and dairy, whereas other beans and plant-protein sources often contain incomplete proteins that lack in some essential amino acids. This soybean whole wheat spaghetti dish is both energy and nutrient dense, providing not only a great source of high-quality protein, but also complex carbohydrates and fiber, as well as heart-healthy unsaturated fats with barely any saturated fat and no cholesterol. It offers a multitude of vitamins, including vitamins A (as beta carotene), E, K, C, folate, and some B vitamins, and is rich in many minerals, especially potassium, phosphorous, magnesium, calcium, iron, zinc, manganese, copper, and selenium, as well as health-boosting phytochemicals.  

NUTRITION FACTS: 

Per Serving:  

calories (kcal): 476 
protein (g): 29.2 
fat (g): 13.4 
carbohydrates (g): 72.7 
fiber (g): 14 

Sara (MS, LD) is a former nutrition research assistant at FAFS. Her cookbook of healthy and whole recipes will be published in 2020. Follow her on Instagram (homemade_healthyandwhole) or Facebook (Sara Farhat Jarrar) for sneak peaks of her cookbook content and lots of nutrition education information.