April 4, 2012

Edamame: It's a clean, green, healthy machine

The fuzzy soy bean pods, a wonderful frozen-veggie alternative, are a perfect fit in salads and pastas.

By Rick Nelson / McClatchy Newspapers

(Continued from page 1)

VEGETABLES BEANS
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Edamame may be best known as a salty bar snack, but they stand in nicely for peas and fava beans in a variety of dishes.

McClatchy Newspapers

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Return water to a boil and cook edamame until crisp-tender, about 5 to 6 minutes. Drain and transfer edamame to a bowl of ice water. When edamame are cool, drain and transfer to paper towels to dry.

Pat green beans dry and transfer to a large bowl. Pat edamame dry and add to green beans. Stir in chickpeas.

Mince garlic. Using the side of a large, heavy knife, mash garlic and ½ teaspoon salt into a paste. Transfer garlic paste to a blender. Add cilantro leaves, serrano chile, lemon juice, olive oil, cumin seeds and cayenne and blend, scraping down sides occasionally, until smooth. Add dressing to beans, season with salt and toss to combine. Let stand at room temperature for one hour to allow flavors to blend. Serve with lemon wedges.

Per serving: Calories 194, fat 11 g, sodium 176 mg, carbohydrates 18 g, saturated fat 1 g, calcium 65 mg, protein 8 g, cholesterol 0 g, dietary fiber 6 g

CLASSIC RICE PILAF WITH EDAMAME

Servings: Four to six

Note: If jasmine rice is unavailable, use basmati or another long-grain white rice. For an optional garnish, sprinkle with toasted pine nuts, diced dried apricots, golden raisins, toasted slivered almonds, unsalted pistachios and/or dried currants. From "Zov" by Zov Karamardian.

½ cup vermicelli noodles

6 tablespoons (¾ stick) unsalted butter

1 cup jasmine rice

1 teaspoon salt

½ teaspoon freshly ground black pepper

10 oz. (about 2 cups) frozen shelled edamame

¼ cup chopped fresh dill

1¾ cups vegetable broth

¼ cup water

Preheat oven to 350 degrees. Arrange vermicelli on a heavy baking sheet and bake until golden brown, stirring occasionally, about 5 minutes. Remove from oven.

Melt butter in a medium saucepan over medium-low heat. Stir in rice and toasted vermicelli. Stir in salt, pepper, edamame, dill, vegetable broth and water. Increase heat to high and bring liquid to a boil. Cover, reduce heat to low and simmer gently until rice is tender and liquid is absorbed, about 20 minutes (do not stir rice as it cooks). Remove saucepan from heat. Fluff rice with a large fork. Transfer to a bowl and serve.

Per servings: Calories 300, fat 14 g, sodium 675 mg, carbohydrates 36 g, saturated fat 8 g, calcium 46 mg, protein 8 g, cholesterol 31 g, dietary fiber 3 g

EDAMAME AND SPINACH WITH GOLDEN ONIONS

Servings: Four

"Serve this soupy dish over plenty of rice or another steamed grain," writes author Jack Bishop in "A Year in a Vegetarian Kitchen." He also suggests spooning it over mashed potatoes.

2 tablespoons canola oil

2 medium onions, halved and thinly sliced

2 medium garlic cloves, minced

2 pounds flat-leaf spinach, stems removed, leaves washed (and shaken dry to remove excess water) and chopped (about 12 cups)

12 oz. (about 2½ cups) frozen shelled edamame

2 tablespoons soy sauce

Freshly ground black pepper

2 teaspoons toasted sesame oil

Heat canola oil in a large casserole or Dutch oven over medium heat until shimmering. Add onions and cook until golden brown, 8 to 10 minutes. Add garlic and cook until fragrant, about 1 minute.

Stir in spinach and cook just until it starts to wilt, about 1 minute. Add frozen edamame, cover and cook until spinach is tender and edamame are heated through, about 4 minutes.

Remove cover and add soy sauce and pepper to taste. Simmer to blend flavors, about 2 minutes. Drizzle sesame oil over mixture and serve.

Per serving: Calories 245, fat 14 g, sodium 554 mg, carbohydrates 20 g, saturated fat 1 g, calcium 260 mg, protein 15 g, cholesterol 0 g, dietary fiber 9 g

(Continued on page 3)

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