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

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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; 0.7 g saturated fat; 423 mg sodium. 1286 mg potassium; 36 g carbohydrates; 11.4 g fiber; 14 g sugar; 16.5 g protein; 1323 IU vitamin a iu; 49 mg vitamin c; 309 mcg folate; 178 mg calcium; 6 mg iron; 111 mg magnesium;

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