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Edamame Stew

This spicy stew can be frozen for later use

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
20 minutes 20 minutes 4 servings 2 C stew

Ingredients

1 bag (16 oz) frozen shelled edamame (green soybeans)*

1 can (35 oz) no-salt-added Italian whole peeled tomatoes with basil, diced into small chunks

2 C zucchini, rinsed, quartered, and sliced

1 C yellow onion, diced

1 Tbsp olive oil

1 Tbsp ground cumin

¼ tsp ground cayenne pepper

½ tsp ground allspice (or substitute cinnamon or pumpkin pie spice)

2 Tbsp garlic, minced or pressed (about 5 cloves)

1 C frozen yellow corn

¼ tsp salt

2 Tbsp lemon juice (or 1 large lemon, freshly juiced)

½ tsp dried oregano

Photograph of the completed recipe.
calories 285
Total fat 10 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 303 mg
Total fiber 14 g
Protein 16 g
Carbohydrates 40 g
Potassium 1,227 mg

Directions

  • 1
    Place frozen edamame in a deep saucepan with just enough water to cover.  Bring to a boil over high heat.  Reduce heat to medium and cover.  Cook for 5 minutes.  Drain.  Set aside.

  • 2
    While soybeans cook, chop tomatoes, zucchini, and onion.

  • 3
    In a large nonstick sauté pan, cook onion in olive oil over medium heat until soft, about 5 minutes.

  • 4
    Stir in cumin, cayenne pepper, and allspice (or cinnamon/pumpkin pie spice).  Cook and stir for about 2 minutes.

  • 5
    Add garlic.  Cook and stir for 1 minute.

  • 6
    Stir in the drained edamame, tomatoes, zucchini, corn, and salt.

  • 7
    Cover.  Simmer until zucchini is tender, about 15 minutes.

  • 8
    Stir in lemon juice and oregano.

  • 9
    Serve immediately.

Tip: Serve over brown rice for a complete meal.

 * Frozen edamame is available in most grocery stores.

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