I have posted roasted edamame, and I love adding edamame in salads and soups, or making a dip out of it. This is something you can make either as a side dish or a healthy meal. I also found this from Shape Magazine from 2005. (Yes I am a saver of recipes!! I have tons of binders full of them!) Now that a Trader Joe’s is in my hood, I usually buy it in the freezer section there because it is already shelled and ready to go. If I go to Jewel, it usually comes unshelled and its a little more time consuming. And its really cheap at Trader Joe’s!!
This contains double your daily vitamin C needs.
2 medium zucchini (about 1 pound total), ends trimmed
1 teaspoon olive oil
2 garlic cloves, minced
1 ¾ cup chopped onion
1 ¾ cup diced red bell pepper
16 oz. edamame, shelled
2 cups canned diced tomatoes with Italian herbs
¾ cup orange juice
½ cup chopped fresh basil
2 cups cooked long-grain brown rice
Basil and orange slices for garnish
>TIP You can replace the rice in this recipe with any small-cut whole-wheat pasta, like ronini or orzo or brown rice if you want!
>Slice zucchini in half lengthwise; cut across to make ¼-inch slices. Set aside.
>Heat olive oil in a large sauté pan or wok over medium-low heat. Add garlic and sauté for 1 minute.
>Add onion to pan. Cook 2 minutes or until pieces begin to soften. Add bell pepper, zucchini, and edamame; stir and cook for 2 minutes.
>Strain tomatoes, reserving juice (about 1 cup). Combine solid tomato chunks with vegetable mixture and stir.
>Whisk together reserved tomato and orange juice; pour over vegetables. Turn heat to low and simmer 15 to 20 minutes. Add basil and toss together.
>Spoon ½ cup rice on each plate. Top with 1 1½ cups edamame mixture. Garnish with additional basil sprigs and orange slices, if desired.
Nutrition Score per serving: (1 ½ cups vegetables plus ½ cup rice): 379 calories, 7 g fat (17% of calories), 0 g saturated fat, 60 g carbs, 19 g protein, 13 g fiber, 174 mg calcium, 4 mg iron, 398 mg sodium