INGREDIENTS
1 1/2 10-ounce packages of frozen shelled edamame (about 3 cups), thawed
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
1/8 teaspoon cayenne pepper (optional)
1 28-ounce can diced tomatoes
1/4 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 oil in a large saucepan over medium heat. 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 recipe is served well over a serving of whole wheat couscous or any other whole grain of your choosing.
• 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.
• Try spiralizing your zucchini instead of dicing for a fun “twist”.
NUTRITION FACTS
Just the stew: 246 Calories, Carbohydrates: 29g, Fiber: 8.7g, Sugar: 13.5g (0g added sugar), Protein: 15.6g, Fat: 9g, Saturated fat: 0.5g, Cholesterol: 0mg, Sodium: 61mg
Stew + whole wheat couscous (1 cup dry for 4 servings, approx. 1/2 cup cooked couscous per serving):
413 Calories, 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
YIELD: 4 servings (about 2 cups per serving)
SOURCE: Adapted from EatingWell.com
Presented at the Mount Carmel von Zychlin Healthy Living Center
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