Healthy Eating: Italian Edamame Recipe

Soybean recipes, including edamame recipes, contain double your daily vitamin C needs and are great additions to your balanced healthy diet.

Serves: 4

Prep Time: 20 minutes

Cook Time: 35 minutes

Nutrition facts per serving:

(1 ½ cups vegetables plus ½ cup rice): 379 calories, 7 g fat (17% of calories), 0 g saturated fat, 60 g carbs, 19 g protein, 13 g fiber, 174 mg calcium, 4 mg iron, 398 mg sodium

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Ingredients for your Italian edamame recipe

2 medium zucchini (about 1 pound total), ends trimmed
1 teaspoon olive oil
2 garlic cloves, minced
1 ¾ cup chopped onion
1 ¾ cup diced red bell pepper
16 oz. edamame, shelled
2 cups canned diced tomatoes with Italian herbs
¾ cup orange juice
½ cup chopped fresh basil
2 cups cooked long-grain brown rice
Basil and orange slices for garnish

Healthy eating tip: You can replace the rice in this recipe with any small-cut whole-wheat pasta, like ronini or conchigliette, and the dish will still fit well within your balanced healthy diet.

Italian edamame recipe directions

>Slice zucchini in half lengthwise; cut across to make ¼-inch slices. Set aside.

>Heat olive oil in a large sauté pan or wok over medium-low heat. Add garlic and sauté for 1 minute.

>Add onion to pan. Cook 2 minutes or until pieces begin to soften. Add bell pepper, zucchini, and edamame; stir and cook for 2 minutes.

>Strain tomatoes, reserving juice (about 1 cup). Combine solid tomato chunks with vegetable mixture and stir.

>Whisk together reserved tomato and orange juice; pour over vegetables. Turn heat to low and simmer 15 to 20 minutes. Add basil and toss together.

>Spoon ½ cup rice on each plate. Top with 1 1½ cups edamame mixture. To spruce up your edamame recipe, garnish with additional basil sprigs and orange slices, if desired.

Who said healthy eating had to be boring? Soybean recipes, like this edamame recipe, are easy and tasty ways to share a balanced healthy diet with family and even when entertaining friends!