Name: Egyptian Edamame Stew
Cook time: 30 min
Total time: 30 min
Ingredients: 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; 0.125 teaspoon cayenne pepper, or to taste; 1 28-ounce can diced tomatoes; 1/4 cup chopped fresh cilantro, or mint; 3 tablespoons lemon juice

Egyptian Edamame Stew

4.1

(18)

18 Reviews

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

Updated on August 16, 2019

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings, about 2 cups each

Nutrition Profile:

Low-Calorie High Fiber Dairy-Free Gluten-Free Vegetarian Healthy Aging Healthy Immunity Healthy Pregnancy Low Added Sugars

Jump to Nutrition Facts

Ingredients

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
⅛ teaspoon cayenne pepper, or to taste
1 28-ounce can diced tomatoes
1/4 cup chopped fresh cilantro, or mint
3 tablespoons lemon juice

Directions

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.
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 (per serving)

280	Calories
9g	Fat
36g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 2 cups
Calories 280
% Daily Value *
Total Carbohydrate 36g	13%
Dietary Fiber 11g	41%
Total Sugars 14g
Protein 17g	33%
Total Fat 9g	11%
Saturated Fat 1g	4%
Vitamin A 1323IU	26%
Vitamin C 49mg	55%
Folate 309mcg	77%
Sodium 423mg	18%
Calcium 178mg	14%
Iron 6mg	32%
Magnesium 111mg	26%
Potassium 1286mg	27%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.