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Edamame stew

Karen Miller
Edamame stew
PHOTO: Courtesy of National Heart, Lung, and Blood Institute

Edamame is the key ingredient of this easy-to-make stew from the National Heart, Lung, and Blood Institute. Edamame is a soy that can ease the symptoms of hot flashes, a side effect in men undergoing hormone therapy for prostate cancer.

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 cups zucchini, rinsed, quartered, and sliced

1 cup 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 cup frozen yellow corn

¼ tsp. salt

2 tbsp. lemon juice (or 1 large lemon, freshly juiced)

½ tsp. dried oregano

 

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.

*Frozen edamame is available in most grocery stores.

Source: Keep the Beat™ Recipes: Deliciously Healthy Dinners, National Heart, Lung, and Blood Institute

 

Nutritional Analysis
Per serving

Makes 4 servings | Serving size: 2 cups

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

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