Meatless Monday Recipe – Edamame Stew

This deliciously spicy stew is great served over brown rice. I tend to make a double batch because this stew is perfect for freezing and reheating later!

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (

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1 bag (16 oz) frozen shelled edamame
1 can no-salt-added diced italian tomatoes with basil
2 cups zucchini, quartered and sliced
1 cup yellow onion, diced
1 Tbsp olive oil
1 Tbsp ground cumin
1/4 tsp ground cayenne pepper
1/2 tsp ground allspice
2 Tbsp garlic, minced
1 cup frozen yellow corn
1/4 tsp salt
2 Tbsp lemon juice
1/2 tsp dried oregano

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, and set aside.
2. In a large nonstick saute pan, cook onion in olive oil over medium heat until soft, about 5 minutes.
3. Stir in cumin, cayenne pepper, and allspice. Cook, stirring often, for about 2 minutes.
4. Add garlic to pan and cook for an additional minute.
5. Stir in edamame, tomatoes, zucchini, corn, and salt. Cover and simmer until zucchini is tender, about 15 minutes. Stir in lemon juice and oregano. Serve immediately.

Yield: 4 servings (one serving = 2 cups)

Nutrition Information per Serving: 285 calories, 10 g total fat, 1 g saturated fat, 0 mg cholesterol, 303 mg sodium, 14 g fiber, 16 g protein, 40 g carbohydrates

Keep the Beat, Deliciously Healthy Dinners (US Department of Health and Human Services)


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