At Home with UAEX
Learn from the best Extension Educators on being at home with UAEX!
Cooking with Extension: Edamame Stew
by by Original Author: JoAnn Vann, Clark County | Adapted for Blog: Torrie Smith, Van Buren County
Combine those fresh garden goodies to make an unforgettable dish! Edamame Stew is a nutrient packed meatless recipe that can be served as a main course or side dish using vegetables grown in Arkansas. Try it over brown rice, a whole grain, for additional fiber.
- 1 bag (16 oz) frozen shelled edamame (green
- 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
- 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.
- Set aside.
- While soybeans cook, chop tomatoes, zucchini, and onion.
- In a large nonstick sauté pan, cook onion in olive oil over medium heat until soft, about 5 minutes.
- Stir in cumin, cayenne pepper, and allspice (or cinnamon/pumpkin pie spice).
- Cook and stir for about 2 minutes.
- Add garlic. Cook and stir for 1 minute.
- Stir in the drained edamame, tomatoes, zucchini, corn, and salt. Cover.
- Simmer until zucchini is tender, about 15 minutes.
- Stir in lemon juice and oregano. Serve immediately.
Number of Servings: 4 | Serving Size: 2 cup
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