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Herbed Corn & Edamame Succotash

:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.5 (19 votes)

Fresh green soybeans, called edamame or sweet beans, are a great addition to this classic American dish, where they stand in for the traditional lima beans. The succotash is wonderful as it is or topped with grilled shrimp, salmon or chicken.


READER'S COMMENT:
"Loved this and planning to do it again for sure! The left-overs have also been great on a salad. "
Herbed Corn & Edamame Succotash Recipe

Makes: 6 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/2 cups frozen or fresh shelled edamame (see Ingredient Note)
  • 1 tablespoon canola oil
  • 1/2 cup chopped red bell pepper
  • 1/4 cup chopped onion
  • 2 cloves garlic, minced
  • 2 cups corn kernels
  • 3 tablespoons dry white wine or water
  • 2 tablespoons rice vinegar
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh basil or 1 teaspoon dried
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste

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Preparation

  1. Cook edamame in a large saucepan of lightly salted water until tender, about 4 minutes or according to package directions. Drain well.
  2. Heat oil in a large nonstick skillet over medium heat. Add bell pepper, onion and garlic; cook, stirring frequently, until vegetables start to soften, about 2 minutes. Stir in corn, wine (or water) and the edamame; cook, stirring frequently, for 4 minutes. Remove from the heat. Stir in vinegar, parsley, basil, salt and pepper. Serve immediately.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
  • Ingredient Note: Edamame are easy to digest and are exceptionally high in protein (1/2 cup has 16 grams). There are several kinds available today—frozen and fresh, in the pod and shelled—in large supermarkets, natural-foods stores or Asian markets.

Nutrition

Per serving: 111 calories; 4 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 5 g protein; 3 g fiber; 205 mg sodium; 331 mg potassium.

Nutrition Bonus: Vitamin C (47% daily value), Folate (30% dv), Vitamin A (16% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 lean meat


More From EatingWell

Recipe Categories

Style/Theme
Make ahead instructions
Quick (total 30 min. or less)
Vegan
Vegetarian
Ease of Preparation
Easy
Type of Dish
Side dish, vegetable
Total Time
30 minutes or less
Ethnic/Regional
American
Servings
6
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Gluten free
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Summer
Fall
Holiday
Father's Day
July 4th
Labor Day
Memorial Day
Publication
The EatingWell Diabetes Cookbook (2005)
Summer 2004
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