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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2007

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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; protein 16.5g; carbohydrates 36g; dietary fiber 11.4g; sugars 13.9g; fat 8.9g; saturated fat 0.7g; vitamin a iu 1322.5IU; vitamin c 49.2mg; folate 309.1mcg; calcium 178.2mg; iron 5.7mg; magnesium 111.1mg; potassium 1286.1mg; sodium 422.6mg; thiamin 0.2mg.
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Reviews (36)

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36 Ratings
  • 5 star values: 25
  • 4 star values: 4
  • 3 star values: 1
  • 2 star values: 3
  • 1 star values: 3
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 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
10/29/2011
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
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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
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: 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
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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: 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: 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
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