Edamame with Stir-Fried Vegetables
Ingredients
- 2 tablespoons olive oil
- 1 teaspoon cumin seeds
- 3 cloves garlic, chopped
- 1/2 jalapeño pepper
- 1 1/2 cups corn kernels, fresh or frozen
- 1/4 teaspoon turmeric
- 1/4 teaspoon salt, or to taste
- 1 cup thawed edamame
- 3 cups diced zucchini
- 1 cup diced sweet red bell pepper
- 1 cup cilantro with tender stems chopped
- juice from 1/2 lemon
Directions
- Assemble and prepare all ingredients.
- Add jalapeño, salt and turmeric to the corn and set it aside.
- Heat on medium-high heat a 2 to 3 quart skillet or pan. Add cumin seeds.
- When the seeds begin to change color add oil and garlic, turn heat to medium.
- Fry the garlic for a minute, then add corn with combined ingredients. Stir and cook covered for 2 to 3 minutes.
- Stir and add edamame, zucchini and red pepper. Stir and cook covered for 3 to 4 minutes.
- Before serving add chopped cilantro and fresh lemon juice, stirring to mix all the ingredients.
- Serve the vegetables over rice, quinoa or millet as part of a meal. Enjoy leftovers for lunch in a pita pocket.
Note
Variations and Options:
- Eliminate jalapeño if you prefer it without the heat of the pepper. Substitute cayenne pepper, fresh ground black pepper, or mild paprika for the jalapeño.
- Substitute chopped onion for garlic.
- Substitute either basil or parsley for cilantro.
- The recipe calls for 6 1/2 cups of vegetables, so you can substitute a variety of vegetable combinations.
- Substitute 1 cup sprouts for 1 cup zucchini.
- Substitute canned beans for edamame.
For a video cooking demonstration of this recipe, go to www.feedinghealth.com.
Recipe courtesy of:
Gita Patel MS RDN CDE LD CLT
From Blending Science with Spices: Tasty Recipes and Nutrition Tips for Healthy Living
Nutrition Facts
Serving Size: 1/6 recipe
Servings Per Recipe: 6
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Amount Per Serving
Calories 128
Total Fat 6 g
Omega-3 Fats (ALA) 80 mg
Sodium 59 mg
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Total Carbohydrate 16 g
Dietary Fiber 3 g
Protein 5 g
Calcium 46 mg