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ISU Extension: Effortless Edamame

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    Edamame is green soybeans – it is harvested before the beans harden. Edamame is a vegetable that is typically found in the frozen foods section at grocery stores around here. You can buy two 12 ounce bags for about $5 (or $2.50 each). There are some added nutritional benefits to eating edamame along with other vegetables. It is a good source of protein, fiber, some B vitamins, iron, and magnesium. This makes it a good partner for vegetables that are good sources of vitamin C, such as peppers, and vitamin A, such as carrots or winter squash.

    Ideas for using edamame:
    • Serve as a side dish with a little salt and pepper
    • Add to any dish you add frozen vegetables to, such as soups, stir-fries, or casseroles
    • Add ½ to 1 cup of thawed edamame in any of these SpendSmart EatSmart recipes:
    o Garden Pork Saute
    o Teriyaki Rice Bowl
    o Ramen Noodle Skillet
    o Quick Turkey Rice Soup
    o Loaded Potato Soup

    Teriyaki Rice Bowl

    • 2 teaspoons cooking oil
    • ¾ pound boneless chicken, beef, pork, cut into strips
    • 2 cloves garlic, minced or ¼ teaspoon garlic powder
    • 2 cups water
    • ½ cup low-sodium teriyaki or soy sauce
    • 2 cups uncooked minute brown rice
    • 1 14- to 16- ounce package frozen stir-fry vegetables
    • 1 cup frozen edamame

    1. Wash hands.
    2. Heat oil in large nonstick skillet on high heat. Add meat and garlic. Cook and stir 5 to 10 minutes.
    3. Add 2 cups water and the teriyaki sauce; stir. Bring to boil, stir in rice. Return to boil. Reduce heat to low; cover. Simmer 5 minutes.
    4. Stir in frozen vegetables, including edamame. Heat until vegetables are hot, about 5 minutes.
    5. Let stand five minutes. Fluff with fork.

    • Use leftover – or planned over – cooked meat, if desired.
    • Freeze individual portions for lunch if a microwave is available for reheating.
    Serves: 6 (1 cup per serving)

    Nutrition information (per serving): 344 calories, 3.9 g of fat (0.7 g of saturated fat), 33 mg cholesterol, 397 mg sodium, 3 g fiber, 20 g protein