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. Source: EatingWell Magazine, January/February 2007

EatingWell Test Kitchen
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Ingredients

Directions

  • 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.

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  • 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.

  • 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.

Tips

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 Facts

280 calories; 8.9 g total fat; 423 mg sodium. 36 g carbohydrates; 16.5 g protein; Full Nutrition

Reviews (36)

Read More Reviews
36 Ratings
  • 5 star values: 25
  • 4 star values: 4
  • 3 star values: 1
  • 2 star values: 3
  • 1 star values: 3
Rating: 2 stars
01/05/2016
Bleh. I found that the edamame was too firm compared to the other vegetables in the dish and it was lacking in flavor. We've tried other recipes from this site and have been quite pleased with them but this one just didn't live up to expectations. Pros: Easy Cons: Odd texture bland Read More
Rating: 4 stars
02/04/2015
Tried it in a crockpot I sliced all the ingredients with the exception of cilantro and lemon juice. It turned out ok but I wish I had either cut the zucchini larger or added it later but the zucchini got mushy. Next time I'll add more cayenne and salt. Pros: Quick and Easy Cons: Needs More Salt Read More
Rating: 5 stars
10/10/2014
Quick and delicious A simple and quick dish to cook for dinner with guests. Tastes really yummy too! Pros: Quick to cook healthy Cons: Ingredients can be pricey Read More
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Rating: 5 stars
05/09/2014
Delicious! I love cumin zucchini and tomatoes and don't eat much meat so when I read the ingredients I knew that I would like it. My family on the other hand when they saw it thought right away that they wouldn't like it. After trying some however it was a hit! Don't let the words 'vegetarian' and seeing all the veggies turn you off...This is delicious! And I didn't eat it with rice or couscous but by itself. I would add a smidge of salt. Note: I followed the recipe exactly no subs Pros: Fast easy ingredients readily available healthy vegetarian not to heavy Cons: May need a dash of salt Read More
Rating: 2 stars
10/07/2013
Not bad for a cool autumn night I made this last night using cilantro instead of mint and served over bulgur wheat. The acidity of the dish is a bit much for my sensitive stomach I ended up adding cojita cheese to mellow it out a bit (and what dish doesn't need cheese!). Pros: Quick Cons: Acidic Read More
Rating: 5 stars
04/11/2013
I made this recipe last night for the first time and LOVED it! I served it over bulgur and used the suggested mint instead of cilantro. I also left out the coriander because I didn't have any on hand. The dish had a very refreshing taste and like someone else mentioned the leftovers were excellent too with the flavors better melded together. Even my husband was quick to grab some leftovers to take to work today and he's usually VERY skeptical of any meal without meat! Quick to put together healthy and delicious - I'll definitely prepare this meal again! Read More
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Rating: 4 stars
03/25/2013
Loved it! I made it today and we really enjoyed it! The only change I mad was adding 1 tsp. of salt and I used more garlic as we love the flavor! Will definitely be adding this into our menu rotation!:) Pros: Quick and easy! Read More
Rating: 1 stars
02/24/2013
Yuck! I know everyone has different tastes but I don't understand how this recipe could receive so many good reviews. I followed it exactly no alterations and neither my husband nor I could finish one bowl of it (served over plain couscous). We threw the rest of it away. It's a very tart dish that was not at all pleasing to the palette. Pros: Relatively fast meal Cons: Everything else Read More
Rating: 1 stars
03/30/2012
Not as exciting or flavorful as expected... I made this and was excited but with a large tin of tomatoes (a 14 oz can would have been more appropriate than the 28 oz-er that is recommended) and lemon juice this dish was too acidic for poor stomach! That and the flavors weren't as outstanding as expected from all the rave reviews. Pros: Healthy Cons: Acidic:( Read More
Rating: 3 stars
02/23/2012
You have to love Mexican flavors (didn't taste Egyptian to me!) I served over quinoa. Good but not my favorite. Pros: vegetarian easy Cons: strong flavor may not be for everyone Read More
Rating: 5 stars
01/16/2012
Family loved it This is an easy healthy and tasty addition to family meals. We are not vegetarians so I added chicken and served with rice. Pros: Easy to make Read More
Rating: 4 stars
01/09/2012
My family really loved this recipe and found it was even better the next day when the flavors had a chance to marry and absorb more. I served it over quinoa. Very yummy hearty and easy! Will definitely make again! Read More
Rating: 2 stars
11/26/2011
underwhelming I expected a hit since I love all of the ingredients but this did not work for me. Since it is so healthy I will try it again with some of the other user modifications. Flavors were really flat. Pros: Healthy Cons: Bland Read More
Rating: 5 stars
11/01/2011
Quick easy & YUMMY! Made this tonight based on the positive reviews. It was SO easy and quick to make and best of all - delicious! I didn't have zucchini but ended up throwing in onion carrot red bell pepper celery and a green onion. Might add more of the garlic/spices next time and I agree that the fresh cilantro/lemon juice is a must. Served it over couscous. Can't wait to take the leftovers to work tomorrow!!! Read More
Rating: 5 stars
10/30/2011
This is one of the best meals I've ever made. My husband & I couldn't stop eating it - even cold! Thank you!!! Part-time Veg Harrisburg PA Read More
Rating: 5 stars
10/30/2011
I cooked this and ate it with couscous and ciabatta bread. It was delicious and didn't take too long to make! Brennan Baton Rouge LA Read More
Rating: 5 stars
10/30/2011
This was everything I was hoping for flavorful healthy and my meat obsessed boyfriend ate it happily. It is very light fare but it was very good. I will definately be making it again. Aarika Los Angeles CA Read More
Rating: 5 stars
10/30/2011
This was pretty tasty. I have never cooked with edamame before and really liked the taste and texture that it added to the dish. I added a little crumbled feta and it was delicious! Jill Chicago IL Read More
Rating: 5 stars
10/30/2011
Really fantastic better than you'd think from the sum of its ingredients. It reheats well too always a nice bonus. I add some bell pepper and carrot because I found the ratio of beans to veggies a little high. veghead Baltimore MD Read More
Rating: 5 stars
10/30/2011
We loved this served over couscous! It was easy to make and my family said "it's a keeper" Anonymous Fort Worth TX Read More
Rating: 5 stars
10/30/2011
This recipe was even better than expected. My husband was convinced he would hate it and even had pizza standing by in case it was completely inedible. He cleaned his plate! The recipe was very easy though I recommend a food processor for all the chopping. I will definitely make this again. Anonymous Norfolk CT Read More
Rating: 5 stars
10/30/2011
This is a great tasting meal that comes together quickly & easily! I increased the spices some used parsley in place of cilantro & served over bulgur. Excellent!! My college freshman daughter ate some as leftovers & immediately requested the recipe. She prepared this as lunch for the 50 women in her scholarship hall...they loved it. Thanks from all of us!! Read More
Rating: 5 stars
10/30/2011
Loved this dish the left overs were even better the next day. The couscous with the sauce tasted delicious. I will definitely make this again next time I will add some carrots for a nice color contrast. Read More
Rating: 5 stars
10/30/2011
I Loved this. I used fresh Parsley and dried Clilantro ( did not have fresh) and put it on top of Quinoa the Lemon juice is a must. I will make this often!!!! Read More
Rating: 5 stars
10/30/2011
I really thought I'd hate it but made it because I have frozen edamenes and was I ever wrong delicious will surely be a staple dish in our home Read More
Rating: 5 stars
10/30/2011
I was really hesitant about this recipe when my friend brought it over for cooking night. I am usually a meat eater and stray away from ethnic food but this was DELICIOUS. I will absolutely make this again and am looking forward to the leftovers. Read More
Rating: 5 stars
10/30/2011
My husband and I love this recipe and it has become a staple at our house. It is so fresh tasting. We typically add more spices and cut out the cilantro/mint addition. Lemon juice and feta cheese are a must. Originally we ate it with couscous which is wonderful but you can eat it with quinoa for a gluten free alternative (certainly other whole grains would be just as yummy). Can't wait to make it with fresh tomatoes and zucchini from the garden! Read More
Rating: 5 stars
10/29/2011
If you love the "Mexican" flavors of cumin and cilantro you will love this easy quick to table meal. Just made tonight and served over brown basmati rice. This is so good easy and flavorful it reminds me why eating vegetarian at least sometimes brings you back to flavor. A wonderful taste experience and good for you! Read More
Rating: 5 stars
10/29/2011
Delicious This was so easy to prepare and absolutely delicious. I served it with Israeli couscous and flatbread and it was perfect. I found ready-to-eat edamame so I skipped the boiling step which cut down on the time even more. It was also very filling. I made it for lunch and my husband and I didn't even get hungry for supper that day. Pros: Easy to prepare Read More
Rating: 5 stars
10/29/2011
Very Delicious and Easy! I made this for dinner tonight for my family and I - it was a huge hit! I didn't have zucchini so I used carrotts (I saw that suggestion from another viewer). I also added mushrooms and peas. I upped the amounts of the spices a bit and also added some white wine before I added in the tomatoes. I didn't cook the edamame before hand just added them into the pot a little bit before I added the tomatoes (they were frozen) and it worked out great. I served it over brown rice. Will definitely make this again!! Read More
Rating: 5 stars
10/29/2011
Really Tasty! I made this for dinner tonight and it came out perfect. I added a half an eggplant that had been sitting in the fridge and added a little bit of hot sauce to my serving. I had as is but my parents had it over brown rice and thought it was great! Read More
Rating: 5 stars
10/29/2011
This is a great vegetarian entree This is one of my favorite new recipes. If you can find edamame (soybeans) usually in the frozen vegetable section of the supermarket I would try this recipe. It's easy to make doesn't take long to make and you can easily customize it. I'm eating some right now! To this last batch I added some eggplant I peeled and diced up. If you want to add ground beef or turkey I'm sure that would be great too. Usually I feel that I need some sort of meat to feel full but this stew works for me just fine without meat. You can eat the stew alone; I usually eat it with brown rice. Any grain would be good I think; I just always have brown rice on hand so that's my go-to. Pros: Tasty healthful Cons: None Read More
Rating: 1 stars
10/29/2011
Not Tasty at all I thought I would love this recipe because I am a fan of Mexican and love cumin and coriander. I discovered that edamame tastes awful. I am trying to follow a vegan diet for the Lenten Season but I won't be making this again. Pros: Easy to Prepare Cons: Edamame Read More
Rating: 4 stars
10/29/2011
I liked it Overall I really liked this recipe. I have made it a few times and found it to taste better with 'fresh' instead of canned tomatoes. However overall it is easy healthy and a great recipe! Pros: Healthy easy Cons: needs a few changes Read More
Rating: 5 stars
10/29/2011
YUMMY!! This recipe was delicious! I love edamame but I have never cooked with it. It was simple to do and very quick to put together. I would recommend this recipe to anyone. I served it over long grain rice (its all I had on hand) but next time I will try it over couscous. I feel great eating a vegetarian dish because its healthy but its also good for the environment. Pros: Flavor Spices Edamame Read More
Rating: 5 stars
10/29/2011
Superfood This was my first time cooking with edamame though I've eaten several edamame recipes in the past. I made a few changes to the recipe because as a vegetarian I'm always trying to find healthy ways of adding protein to a meal without just heading straight for dairy or eggs. Edamame is already pretty high protein which is nice but I threw in some seitan to amp it up a bit more and make it a bit heartier. Rather than serving over rice I cooked up some quinoa which is also great for protein as far as grains go. Instead of serving over the quinoa I just mixed it all together. Rather than a stew it was more like a hearty grain dish. I threw it in some tupperware and ate it for just about every meal over the next few days -- tons of protein and relatively low calorie -- and it was delicious cold too (what can I say I don't have a microwave and sometimes I just don't feel like firing up the stove). My only regret is that although I love the concept of quinoa I can't cook it properly to save my life. Overall this was a great recipe and I'll be trying it again soon. Pros: easy delicious high protein Read More