Egyptian Edamame Stew

Egyptian Edamame Stew

36 Reviews
From: EatingWell Magazine, January/February 2007

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.

Ingredients 4 servings

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  • 1½ 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
  • ⅛ teaspoon cayenne pepper, or to taste
  • 1 28-ounce can diced tomatoes
  • ¼ cup chopped fresh cilantro, or mint
  • 3 tablespoons lemon juice


  • Active

  • Ready In

  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.
  • 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 information

  • Serving size: about 2 cups
  • Per serving: 280 calories; 9 g fat(1 g sat); 11 g fiber; 36 g carbohydrates; 17 g protein; 309 mcg folate; 0 mg cholesterol; 14 g sugars; 0 g added sugars; 1,322 IU vitamin A; 49 mg vitamin C; 178 mg calcium; 6 mg iron; 423 mg sodium; 1,286 mg potassium
  • Nutrition Bonus: Vitamin C (82% daily value), Folate (77% dv), Iron (33% dv), Vitamin A (26% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat

Reviews 36

February 04, 2015
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By: Marta M. Keller
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
October 09, 2014
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By: EatingWell User
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
May 09, 2014
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By: EatingWell User
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
October 07, 2013
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By: EatingWell User
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
April 11, 2013
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By: EatingWell User
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!
March 25, 2013
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By: EatingWell User
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!
February 24, 2013
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By: EatingWell User
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
March 29, 2012
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By: EatingWell User
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 :(
February 23, 2012
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By: EatingWell User
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
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