This spicy stew can be frozen for later use
Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
20 minutes 20 minutes 4 servings 2 C stew
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
1/4 tsp ground cayenne pepper
1/2 tsp ground allspice (or substitute cinnamon or pumpkin pie spice)
2 Tbsp garlic, minced or pressed (about 5 cloves)
1 C frozen yellow corn
1/4 tsp salt
2 Tbsp lemon juice (or 1 large lemon, freshly juiced)
1/2 tsp dried oregano
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
1, 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.
2, While soybeans cook, chop tomatoes, zucchini, and onion.
3, In a large nonstick sauté pan, cook onion in olive oil over medium heat until soft, about 5 minutes.
4, Stir in cumin, cayenne pepper, and allspice (or cinnamon/pumpkin pie spice). Cook and stir for about 2 minutes.
5, Add garlic. Cook and stir for 1 minute.
6, Stir in the drained edamame, tomatoes, zucchini, corn, and salt.
7, Cover. Simmer until zucchini is tender, about 15 minutes.
8, Stir in lemon juice and oregano.
9, Serve immediately.
Tip: Serve over brown rice for a complete meal.
* Frozen edamame is available in most grocery stores.
Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.