Edamame Stew

Name: Edamame Stew
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: American, Italian, European, Mediterranean
Ingredients: 1 bag (16 oz) frozen shelled edamame (green soybeans)*; (35 oz) Italian whole peeled tomatoes with basil, diced into small chunks; 2 C zucchini, rinsed, quartered, and sliced; 1 C yellow onion, diced; 1 Tbsp olive oil; 1 Tbsp ground cumin; ¼ tsp ground cayenne pepper; ½ tsp ground allspice (or substitute cinnamon or pumpkin pie spice); 2 Tbsp garlic, minced or pressed (about 5 cloves); 1 C frozen yellow corn; ¼ tsp salt; 2 Tbsp lemon juice (or 1 large lemon, freshly juiced); ½ tsp dried oregano

9 steps

Prep:20minCook:20min

2 C stewcalories 285

Updated at: Sat, 26 Jul 2025 13:59:14 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories274.1 kcal (14%)

Total Fat9.8 g (14%)

Carbs33.7 g (13%)

Sugars13.8 g (15%)

Protein17.4 g (35%)

Sodium549.3 mg (27%)

Fiber9.9 g (35%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 x 16 ozfrozen shelled edamame

green soybeans

35 ozwhole peeled tomatoes with basil

Italian, diced into small chunks

2 Czucchini

rinsed, quartered, and sliced

1 Cyellow onion

diced

1 Tbspolive oil

1 Tbspground cumin

¼ tspground cayenne pepper

½ tspground allspice

or substitute cinnamon or pumpkin pie spice

2 Tbspgarlic

minced or pressed

1 Cfrozen yellow corn

¼ tspsalt

2 Tbsplemon juice

or 1 large lemon, freshly juiced

½ tspdried oregano

Instructions

Step 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. Set aside.

Step 2

2 While soybeans cook, chop tomatoes, zucchini, and onion.

Step 3

3 In a large nonstick sauté pan, cook onion in olive oil over medium heat until soft, about 5 minutes.

Step 4

4 Stir in cumin, cayenne pepper, and allspice (or cinnamon/pumpkin pie spice). Cook and stir for about 2 minutes.

Step 5

5 Add garlic. Cook and stir for 1 minute.

Step 6

6 Stir in the drained edamame, tomatoes, zucchini, corn, and salt.

Step 7

7 Cover. Simmer until zucchini is tender, about 15 minutes.