Lentil-Edamame Stew

Photo: Becky Luigart-Stayner; Styling: Jan Gautro

Fava beans are traditional in this stew, which we updated with edamame. You can also substitute green peas for the edamame, if you like. Scoop up the thick stew with Teff Injera Bread or pita. Halve the portion if you'd like to serve this as a hearty side dish.

Yield: 4 servings (serving size: about 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 320
  • Calories from fat: 23%
  • Fat: 8g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 5.2g
  • Polyunsaturated fat: 1.4g
  • Protein: 18.6g
  • Carbohydrate: 48.4g
  • Fiber: 10.7g
  • Cholesterol: 0.0mg
  • Iron: 5.7mg
  • Sodium: 432mg
  • Calcium: 59mg

Ingredients

  • 1 cup dried lentils
  • 3/4 cup frozen shelled edamame (green soybeans)
  • 2 tablespoons olive oil
  • 1 1/2 cups minced red onion
  • 3 garlic cloves, minced
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 6 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh mint
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper
  • 1/8 teaspoon ground cinnamon
  • Dash of ground cloves

Preparation

  1. 1. Place lentils in a large saucepan; cover with water to 2 inches above lentils. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until tender. Drain well, and set aside.
  2. 2. Place edamame in a small saucepan; cover with water to 2 inches above edamame. Bring to a boil; cook 2 minutes or until edamame are tender. Remove from heat; drain well.
  3. 3. Heat oil in a Dutch oven over medium-high heat. Add onion, garlic, and tomatoes to pan; sauté 6 minutes or until onion is translucent, stirring often. Stir in lentils, edamame, juice, and remaining ingredients. Cook 2 minutes or until thoroughly heated, stirring often.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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