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.
Prep Time:
30 mins
Total Time:
30 mins
Servings:
4 servings, about 2 cups each
Ingredients
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1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
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1 tablespoon extra-virgin olive oil
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1 large onion, chopped
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1 large zucchini, diced
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2 tablespoons minced garlic
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2 teaspoons ground cumin
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1 teaspoon ground coriander
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1/8 teaspoon cayenne pepper, or to taste
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1 28-ounce can diced tomatoes
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1/4 cup chopped fresh cilantro, or mint
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3 tablespoons lemon juice
Directions
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:
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.
Nutrition information
Calories 257, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Sodium 520 mg, Carbohydrate 29 g, Fiber 10 g, Protein 15 g, Potassium 304 mg. Daily Values: Vitamin A 35%, Vitamin C 90%, Iron 25%. Exchanges: Starch 1, Vegetable 2, Lean Meat 1, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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