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Edamame stew

Karen Miller | 12/15/2015, 10:28 a.m.
This recipe is high in potassium and fiber and low in unhealthy fats and sodium. This combination will help lower ...

This easy-to-make stew from the National Heart, Lung, and Blood Institute is high in fiber and protein, which will stick to your ribs and keep you feeling full longer. It is also low in sodium and very high in potassium, a winning combination to keep your blood pressure in check. Serve over brown rice for a complete meal. Prep and cook times are 20 minutes each.

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 cups zucchini, rinsed, quartered, and sliced
  • 1 cup 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 cup frozen yellow corn
  • ¼ tsp. salt
  • 2 tbsp. lemon juice (or 1 large lemon, freshly juiced)
  • ½ tsp. dried oregano

* Frozen edamame is available in most grocery stores.

Directions

  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 edamame cooks, 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.

* Yield: 4 servings; serving size: 2 cups stew

Nutritional analysis per serving

  • 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: Keep the Beat™ Recipes: Deliciously Healthy Dinners, National Heart, Lung, and Blood Institute