Egyptian Edamame Stew

INGREDIENTS

• 1½ 10 oz packages of frozen edamame (about 3 cups shelled beans)
• 1 tablespoon olive oil
• 1 large onion, chopped
• 1 large zucchini, diced
• 2 tablespoons minced garlic (about 6 cloves)
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• ⅛ teaspoon cayenne pepper (optional)
• 1 28 oz can no salt added diced tomatoes
• ¼ cup chopped fresh cilantro or mint
• 3 tablespoons lemon juice

DIRECTIONS

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 large saucepan over medium heat. Once pan is hot, add olive oil. When olive oil is shimmering, add onion and cook, stirring occasionally, until starting to soften, about 3 minutes.
3. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes more.
4. Add garlic, cumin, coriander and cayenne, and cook, stirring, until fragrant, about 30 seconds.
5. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
6. 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.

VARIATIONS & TIPS

• This stew is delicious served over whole wheat couscous or another whole grain.
• Edamame can be found in the freezer section of the grocery store. Technically, edamame refers to soybeans that are still in their pods. After boiling, they would need to be shelled before they are added to this stew. Instead, you can look for mukimame, which are already shelled soybeans; they can also be found in the freezer section.  Be sure to follow the package cooking instructions for frozen edamame. Please note that to ensure food safety, frozen vegetables must be thoroughly cooked, not just thawed, before they are added to a dish.
• Try spiralizing your zucchini instead of dicing for a fun “twist”.

NUTRITION FACTS

YIELD: 4 servings (about 2 cups per serving)

Nutrition facts for the stew:
Calories: 246 per serving, Carbohydrates: 29g, Fiber: 8.7g, Sugar: 13.5g (0g added sugar), Protein: 15.6g, Fat: 9g, Saturated fat: 0.5g, Cholesterol: 0mg, Sodium: 61mg

Nutrition facts for stew + ½ cup cooked whole wheat couscous (1 cup dry couscous makes 4 servings total):
Calories: 413 per serving, Carbohydrates: 62g, Fiber: 14g, Sugar: 16.5g (0g added sugar), Protein: 21.7g, Fat: 9.8g, Saturated fat: 0.5g, Cholesterol: 0mg, Sodium: 64.5mg

SOURCE: adapted from EatingWell.com

Presented at the Mount Carmel von Zychlin Healthy Living Center Monthly Cooking Demo March 2023 

Watch the cooking demo video below for extra tips and guidance!