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Edamame with Stir-Fried Vegetables

Ingredientsedamame

  • 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

1. Assemble and prepare all ingredients.
2. Add jalapeño, salt and turmeric to the corn and set it aside.
3. Heat on medium-high heat a 2 to 3 quart skillet or pan. Add cumin seeds.
4. When the seeds begin to change color add oil and garlic, turn heat to medium.
5. Fry the garlic for a minute, then add corn with combined ingredients.  Stir and cook covered for 2 to 3 minutes.
6. Stir and add edamame, zucchini and red pepper.  Stir and cook covered for 3 to 4 minutes.
7. Before serving add chopped cilantro and fresh lemon juice, stirring to mix all the ingredients.
8. 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