UACES Facebook Cooking with Extension: Edamame Stew
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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
    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
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. 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

 
 
For more information, contact your local Family and Consumer Sciences Agent at your County Extension Office. 
 
 
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