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. Yum!

INGREDIENTS
1 1/2 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
1/8 teaspoon cayenne pepper or to taste
1 28-ounce can diced tomatoes
1/4 cup chopped fresh cilantro or mint
3 tablespoons lemon juice

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.

Yield: 4 servings, about 2 cups each.

Recipe Nutrition
Per serving: 257 calories; 8 g fat (1 g saturated fat, 3g mono unsaturated fat); 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 Servings. Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat.

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21 comments

Iskrica Kne×evi?

njami, looks delicious

thnx

Sherry Kohn
Sherry Kohn3 months ago

Many thanks to you !

Elena Poensgen
Elena Poensgen3 months ago

Thank you

Pablo B.
Pablo B.3 months ago

tyfs

Peggy B.
Peggy B.3 months ago

I like to give these new recipes a try. Sometimes I love them or they are just ok. The ones that are just ok I try to doctor them up for my tastes before I give up on it all together.

Fi T.
Fi T.3 months ago

Refreshing our day

Ahmed R.
Ahmed R.3 months ago

Not my cup of tea, this one! Doesn't appeal to me. Thanks anyway.

Glennis Whitney
Glennis Whitney3 months ago

Sure looks delicious Thank you for caring and sharing

Melissa DogLover
Melissa DogLover3 months ago

Doesn't look like something I may enjoy, but I do love love love to eat those edamame beans, especially with a little salt on them--- YUMMM!!!!

Adriana A.
Adriana A.3 months ago

Mmm . . . This looks yummy!