GMO Fit Friday: Egyptian Edamame Stew - KTUL.com - Tulsa, Oklahoma - News, Weather & Sports

GMO Fit Friday: Egyptian Edamame Stew

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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.

4 servings, about 2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

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
  • 1/8 teaspoon cayenne pepper, or to taste
  • 1 28-ounce can diced tomatoes
  • 1/4 cup chopped fresh cilantro, or mint
  • 3 tablespoons lemon juice

Preparation

  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, 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.
  3. 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 & Notes

  • 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

Per serving: 257 calories; 8 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 15 g protein; 10 g fiber; 520 mg sodium; 304 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (35% dv), Iron (25% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat

From EatingWell:  January/February 2007, EatingWell for a Healthy Heart Cookbook (2008)

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