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.

Makes 4 servings, about 2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 1/2 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
1/8 teaspoon cayenne pepper, or to taste
1 28-ounce can diced tomatoes
1/4 cup chopped fresh cilantro or mint
3 tablespoons lemon juice

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 INFORMATION: Per serving: 257 calories; 8 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 29 g carbohydrate; 15 g protein; 10 g fiber; 520 mg sodium; 304 mg potassium.
Nutrition bonus: Vitamin C (90% daily value), Vitamin A (35% dv), Iron (25% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat

TIP: 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.

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

We loved this served over couscous! It was easy to make and my family said "it's a keeper"

Anonymous, Fort Worth, TX

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

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