Inspired by the Egyptian classic Ful Medames, this hearty stew uses tender edamame in place of traditional fava beans for a modern, accessible twist. Packed with warm spices, vegetables, and tomatoes, it’s rich in plant protein and fiber. Serve it over couscous or bulgur, or scoop it up with warm whole-wheat pita to soak up every drop of the flavorful sauce.
INGREDIENTS:
1 1/2 (10-ounce) packages frozen shelled edamame (about 3 cups), thawed
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large zucchini, diced
2 tablespoons minced garlic
2 teaspoons ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper, or to taste
1 (28-ounce) can diced tomatoes
1/4 cup chopped fresh cilantro, or mint
3 tablespoons lemon juice
METHOD:
Bring a large saucepan of water to a boil. Add the edamame and cook 4–5 minutes, or according to package directions. Drain and set aside.
In a large saucepan, heat the olive oil over medium heat. Add the onion, cover, and cook about 3 minutes, stirring occasionally, until beginning to soften. Add the diced zucchini, cover again, and cook 3 minutes more, until the onion begins to brown lightly. Add the garlic, cumin, coriander, and cayenne. Cook 30 seconds, stirring, until fragrant.
Stir in the diced tomatoes and bring the mixture to a boil. Reduce heat and simmer about 5 minutes, allowing the sauce to thicken slightly.
Add the cooked edamame and stir until heated through, about 2 minutes. Remove from heat and stir in the cilantro (or mint) and lemon juice. Taste and adjust seasoning if needed.
SERVING SUGGESTIONS:
- Spoon over warm couscous, quinoa, or bulgur.
- Serve with whole-wheat pita or flatbread for dipping.
- Add a drizzle of olive oil or sprinkle of feta just before serving.
- Pair with a simple cucumber-tomato salad for a light meal.
YIELD: Serves 4 (about 2 cups each)
SOURCE: Recipe adapted from EatingWell: January/February 2007, EatingWell for a Healthy Heart Cookbook
