4
1 rating

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. 

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. 

Nutritional Facts
Servings6
Calories Per Serving125
Total Fat5g8%
Sugar8gN/A
Saturated0.5g2.3%
Protein7g15%
Carbs15g5%
Vitamin A44µg5%
Vitamin B60.4mg20%
Vitamin C42mg70%
Vitamin E2mg9%
Vitamin K26µg32%
Calcium110mg11%
Fiber7g27%
Folate (food)178µgN/A
Folate equivalent (total)178µg45%
Iron3mg16%
Magnesium64mg16%
Monounsaturated2gN/A
Niacin (B3)2mg10%
Phosphorus142mg20%
Polyunsaturated0.5gN/A
Potassium777mg22%
Riboflavin (B2)0.3mg17.1%
Sodium201mg8%
Thiamin (B1)1mg71%
Zinc1mg8%