Egyptian Edamame Stew

by Admin | Low cal | 20-07-2017

Healthy Dietplans 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.

  • 1½ 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, chopped
  • 1 large zucchini, diced
  • 2 tablespoons minced garlic
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • ⅛ teaspoon cayenne pepper, or to taste
  • 1 28-ounce can diced tomatoes
  • ¼ cup chopped fresh cilantro, or mint
  • 3 tablespoons lemon juice
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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.
  • Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the “pods.” For this recipe, you’ll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.
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Nutrition information
  • Serving size: about 2 cups
  • Per serving: 280 calories; 9 g fat(1 g sat); 11 g fiber; 36 g carbohydrates; 17 g protein; 309 mcg folate; 0 mg cholesterol; 14 g sugars; 0 g added sugars; 1,322 IU vitamin A; 49 mg vitamin C; 178 mg calcium; 6 mg iron; 423 mg sodium; 1,286 mg potassium
  • Nutrition Bonus: Vitamin C (82% daily value), Folate (77% dv), Iron (33% dv), Vitamin A (26% dv)
  • Carbohydrate Servings: 2½
  • Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat
  • source EatingWell Magazine