June 24, 2018
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Delicious dietary changes support fitness goals

Photo: U.S. Department of Health and Human Services | BDN
Photo: U.S. Department of Health and Human Services | BDN
Savory edamame stew is rich in protein and flavor, low in fat.


Looking to improve your diet as you increase your physical activity through Move and Improve? Get off to a good start with this simple, nutritious and savory supper dish from the program’s newsletter.

Delicious Edamame Stew

Recipe Summary:

        Preparation Time:  20 minutes

        Cook Time:  20 minutes

        Number of Servings:  4

        Serving Size:  2 C stew  


        1 bag (16 oz) frozen shelled edamame (green soybeans)*

        1 can (35 oz) no-salt-added 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


  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.  
  2. While soybeans cook, chop tomatoes, zucchini, and onion.  
  3. In a large nonstick sauté pan, cook onion in olive oil over medium heat until soft, about 5 minutes.  
  4. Stir in cumin, cayenne pepper, and allspice (or cinnamon/pumpkin pie spice). Cook and stir for about 2 minutes.  
  5. Add garlic. Cook and stir for 1 minute.  
  6. Stir in the drained edamame, tomatoes, zucchini, corn, and salt.  
  7. Cover. Simmer until zucchini is tender, about 15 minutes.  
  8. Stir in lemon juice and oregano.  
  9. Serve immediately.  

Tip: Serve over brown rice for a complete meal.

*Frozen edamame is available in most grocery stores.

Nutrition information: calories 285, total fat 10 g, saturated fat 1 g, cholesterol 0 mg, sodium 303 mg, total fiber 14 g,  protein 16 g, carbohydrates 40 g, potassium 1,227 mg                                        

Source:  National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services

Recipe source:  Deliciously Healthy Dinners

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