Egyptian Edamame Stew (Printer-Friendly Version) | Eating Well
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Egyptian Edamame Stew

http://www.eatingwell.com/recipes/egyptian_edamame_stew.html

From EatingWell:  January/February 2007, EatingWell for a Healthy Heart Cookbook (2008)

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.

4 servings, about 2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

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.

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

1 Carbohydrate Serving

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

Tips & Notes