Rating: 4.25 stars
18 Ratings
  • 5 star values: 11
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 3
  • 1 star values: 1

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

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

about 2 cups
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.

1 starch, 2 vegetable, 1 lean meat, 1 fat

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