Organic Edamame Stew

Staff Writer
Organic Edamame Stew
Patricia Stagich

For the cold weather, cook up this stew to warm you up. It's healthy and great to make for your Thanksgiving soup. 

6
Servings
125
Calories Per Serving
Deliver Ingredients

Ingredients

  • One 10-ounce package frozen shelled organic edamame, thawed
  • 1 Tablespoon extra-virgin olive oil
  • 1 organic onion, chopped
  • 2 organic zucchini, diced
  • 2 cloves of organic garlic, minced
  • 2 Teaspoons ground cumin
  • 1 Teaspoon ground coriander
  • 1/4 Teaspoon cayenne, or to taste
  • One 35-ounce can diced organic tomatoes with juice
  • 1/4 Cup chopped fresh organic cilantro or mint
  • 3 Tablespoons fresh organic lemon juice

Directions

Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4-5 minutes. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring occasionally, until soft, about 3 minutes. Add zucchini and cook until the onions begin to brown. 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 cool until slightly reduced, about 10 minutes.

Sitr in the edamame and cook until heated through, about 2 minutes or more. Remove from heat and stir in cilantro or mint and lemon juice. 

Organic Shopping Tip

It's recommended that fruits and vegetables listed under the "Dirty Dozen" should always be bought organic.

Organic Cooking Tip

Cooking with all-natural, organic ingredients can make your dish healthier and taste better.

Nutritional Facts

Total Fat
5g
8%
Sugar
8g
N/A
Saturated Fat
0.5g
2.3%
Protein
7g
15%
Carbs
15g
5%
Vitamin A
44µg
5%
Vitamin B6
0.4mg
20%
Vitamin C
42mg
70%
Vitamin E
2mg
9%
Vitamin K
26µg
32%
Calcium
110mg
11%
Fiber
7g
27%
Folate (food)
178µg
N/A
Folate equivalent (total)
178µg
45%
Iron
3mg
16%
Magnesium
64mg
16%
Monounsaturated
2g
N/A
Niacin (B3)
2mg
10%
Phosphorus
142mg
20%
Polyunsaturated
0.5g
N/A
Potassium
777mg
22%
Riboflavin (B2)
0.3mg
17.1%
Sodium
201mg
8%
Thiamin (B1)
1mg
71%
Zinc
1mg
8%

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