Egyptian Edamame Stew

By Logo inline

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.

 Egyptian Edamame Stew
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes

  • 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

Directions
  1. 4 servings, about 2 cups each

  2. 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.

  3. 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.

  4. 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.


Nutritional Facts

Servings
4
Per serving
Calories
263
Carbohydrates
31g
Fat
8g
Saturated Fat
1g
Monounsaturated Fat
3g
Protein
15g
Cholesterol
0mg
Dietary Fiber
10g
Potassium
304mg
Sodium
498mg
Added Sugars
0g
Exchanges
1 starch
2 vegetable
1 very lean meat
1 fat
Carbohydrate Servings
1
Vitamin C (90% daily value)
Vitamin A (35% dv)
Iron (25% dv).

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

african spring stew summer vegetarian winter eatingwell soup vegetables soy/tofu soups/stews budget easy entertainment fall main dish mediterranean middle eastern quick stovetop anti inflammatory gluten free dairy free

1 reply