EatingWell Egyptian Edamame - 5 pts

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EatingWell Egyptian Edamame - 5 pts

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

 

 

 

 

 

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.

 

Makes 4 servings, about 2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

 

NUTRITION INFORMATION: Per serving: 258 calories; 8 g fat (1 g sat, 3

g mono); 0 mg cholesterol; 29 g carbohydrate; 15 g protein; 9 g fiber;

519 mg sodium; 303 mg potassium.

Nutrition bonus: Vitamin C (90% daily value), Vitamin A (35% dv), Iron

(25% dv).

1 Carbohydrate Serving

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

 

Source: EatingWell This Week

Formatted by Chupa Babi in MC: 03.13.07

 

A riff on the Egyptian classic ful medames, a highly seasoned fava

bean mash, this version is made with easier-to-find edamame and the

ingredients are kept whole. Make it a meal: Soak up the delicious

sauce with couscous, bulgur or warm whole-wheat pita bread and serve

Aromatic Rice Pudding for dessert.

 

ChupaNote: Really good over couscous. Served yougurt with cucumbers

and mint on the side. Double the garlic, pepper, and lemon juice.

 

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