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postheadericon Egyptian Edamame Stew

4.67 avg. rating (90% score) - 3 votes

Egyptian Edamame Stew is a spicy take on the traditional Egyptian classic “ful medames”. This recipe uses Edamame which is (fresh green soybeans). It is found in the frozen section of most large supermarkets. It comes packaged both (in the shell) and shelled. You will need the shelled variety for this recipe. Total recipe time is just (35) minutes. Ingredients include: Edamame, onion, zucchini, garlic, cilantro and tomatoes. It is well seasoned with cumin, coriander and cayenne pepper. This would serve as a great meal rotation for the Lenten season also. It is a low calories, low fat, low cholesterol, low sodium, low carbohydrates, low sugars, vegetarian, heart-healthy, diabetic-friendly and Weight Watchers (6 PointsPlus), (7 SmartPoints) recipe. Makes: (4)  2 cup servings. Egyptian Edamame Stew will be loved by aegyptian-edamame-stewll of your family, friends and guests.

Prep Time: 15 Minutes.
Cooking Time: 20 Minutes.
Total Time: 35 Minutes.

INGREDIENTS:

1-1/2 (10 oz) packages frozen shelled edamame,
(about 3 cups), thawed

1 tbsp extra-virgin olive oil
1 large onion, chopped
1 large zucchini, diced
2 tbsp minced garlic
2 tsp ground cumin
1 tsp ground coriander
1/8 tsp cayenne pepper, or to taste
1 (28 oz) can diced tomatoes, undrained
1/4 cup chopped fresh cilantro, or mint
3 tbsp lemon juice

DIRECTIONS:

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 the olive oil in a large saucepan over medium heat. Add in onion; cook covered, stirring occasionally, until starting to soften, about 3 minutes. Add in zucchini and cook covered until the onions are starting to brown, about 3 minutes more. Add in the garlic, cumin, coriander and cayenne. Cook, stirring until fragrant, about 30 seconds. Stir in the 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 heat and stir in cilantro (or mint) and lemon juice.

Serving Suggestion:
This stew is great served over couscous, bulgur or with warm whole-wheat pita bread to soak up the sauce.

Yield: 4 Servings.
Serving Size: 2 cups per serving.

Weight Watchers (6 PointsPlus), (7 SmartPoints)
Carb Choices: 2

Diet Exchange:
1 Starch + 2 Vegetable + 1 Meat (VL) + 1 Fat

NUTRITIONAL INFORMATION:
Calories: 257, Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 520mg, Sugars: 5.7g, Carbohydrates: 29g, Fiber: 10g, Protein: 15g

Original recipe and image from: Meredith Corporation. http://www.eatingwell.com/recipes/egyptian_edamame_stew.html

DISCLAIMER: WeightWatchers is a registered trademark of WeightWatchers International Inc. Points, PointsPlus and SmartPoints are trademarks of WeightWatchers International Inc. Authentic information about the program is only available at your local WeightWatchers meeting. This site is not affiliated with WeightWatchers International in any way and WeightWatchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a WeightWatchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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