Looking to improve your diet as you increase your physical activity through Move and Improve? Get off to a good start with this simple, nutritious and savory supper dish from the program’s newsletter.
Delicious Edamame Stew
Recipe Summary:
Preparation Time: 20 minutes
Cook Time: 20 minutes
Number of Servings: 4
Serving Size: 2 C stew
Ingredients:
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
Directions:
- 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.
Tip: Serve over brown rice for a complete meal.
*Frozen edamame is available in most grocery stores.
Nutrition information: 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
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services
Recipe source: Deliciously Healthy Dinners