Egyptian Edamame Stew

Egyptian Edamame Stew

A riff on the Egyptian classic ful medames, a highly seasoned fava bean mash, this version is made with easier-to-find edamame. Edamame (fresh green soybeans) have been shown to lower LDL cholesterol. They can be found shelled in the freezer section of well-stocked supermarkets. This stew is great served with couscous, bulgur or warm whole-wheat pita bread to soak up the sauce.

From EatingWell: January/February 2007, EatingWell for a Healthy Heart Cookbook (2008)
Yield: 4 servings, about 2 cups each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
  2. 1 tablespoon extra-virgin olive oil
  3. 1 large onion, chopped
  4. 1 large zucchini, diced
  5. 2 tablespoons minced garlic
  6. 2 teaspoons ground cumin
  7. 1 teaspoon ground coriander
  8. 1/8 teaspoon cayenne pepper, or to taste
  9. 1 28-ounce can diced tomatoes
  10. 1/4 cup chopped fresh cilantro, or mint
  11. 3 tablespoons lemon juice

Preparation

  1. Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4 to 5 minutes or according to package directions. Drain.
  2. Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes more. Add garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
  3. Stir in the edamame and cook until heated through, about 2 minutes more. Remove from the heat and stir in cilantro (or mint) and lemon juice.

Tips & Notes

Nutrition

Nutrition Per Serving: 257 calories; 8 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 29 g carbohydrates; 15 g protein; 10 g fiber; 520 mg sodium; 304 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (35% dv), Iron (25% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat