7 Healthy Supper Recipes Starring Edamame

Edamame is a great vegetarian protein source that adds flavor and nutrients to stews, pasta, salads, and stir frys. SFGate notes that one cup of edamame contains 20 to 40% of the recommended daily intake of protein, fiber, iron, magnesium, manganese, phosphorus, thiamin, folate, and vitamin K. Grocery stores sell the star legume in fresh, refrigerated, and frozen form, making it a versatile ingredient to incorporate into dinner dishes year-round. Use these 7 edamame recipes to create extraordinary evening meals!

Source: iStock

1. Beef, Carrot, and Edamame Stew with Dill and Lemon

Williams-Sonoma’s Beef, Carrot, and Edamame Stew with Dill and Lemon, which was adapted from Kristine Kidd’s Weeknight Gluten Free, is a gluten-free dish that can be prepared in under 30 minutes. We suggest serving it over AllRecipes.com’s Basic Mashed Potatoes.

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 pound beef tenderloin, cut into 1-inch cubes
  • Kosher salt and freshly ground pepper, to taste
  • 1 large red onion, cut into 1-inch pieces
  • ½ pound carrots, peeled, halved lengthwise and then cut crosswise into 1½-inch pieces
  • 1 teaspoon ground cumin
  • 1 teaspoon sweet paprika
  • 1 tablespoon gluten-free flour mix
  • 2½ cups low-sodium, gluten-free beef broth
  • 1 tablespoon tomato paste
  • 1 tablespoon gluten-free tamari
  • ¾ cup ready-to-eat shelled edamame
  • ¼ cup minced fresh dill
  • 1 teaspoon grated lemon zest

Directions: In a 12-inch nonstick fry pan over medium-high heat, warm 1 tablespoon of the olive oil. Season the beef lightly with salt and pepper, add to the pan and cook until brown on all sides, about 6 minutes. Using tongs, transfer the meat to a plate. In the same pan over medium-high heat, warm the remaining tablespoon of olive oil. Add the onion and carrots and season lightly with salt and pepper. Sauté until beginning to brown, about 5 minutes.

Add the cumin and paprika and sauté until fragrant, about 30 seconds. Add the flour mix and stir for 30 seconds. Gradually stir in the broth and then the tomato paste and tamari. Cover the pan and simmer until the carrots are crisp-tender, about 8 minutes. Return the beef to the pan, add the edamame and simmer until heated through, about 3 minutes. Stir in the dill and lemon zest. Season with salt and pepper and serve immediately.

Source: iStock

2. Spaghetti With Edamame, Parsley, Garlic and Olive Oil

Frozen edamame, seasonings, and spaghetti can quickly be thrown together for an easy weeknight meal. Martha Rose Shulman’s recipe, which can be found via the New York Times, yields four servings.

Ingredients:

  • 1 large garlic clove, finely minced (more to taste)
  • Leaves from 1 bunch parsley
  • 2 tablespoons extra virgin olive oil
  • 1⅓ cups frozen shelled edamame, preferably organic, or frozen peas
  • ¾ pound whole-grain spaghetti if available, or regular spaghetti
  • ¼ cup freshly grated Parmesan, optional

Directions: Begin heating a large pot of water for the pasta. Meanwhile, turn on a food processor fitted with the steel blade, and drop in the garlic. When it’s chopped and adhering to the sides of the bowl, stop the machine and scrape down the bowl with a spatula. Add the parsley to the bowl, and process until finely chopped. With the machine running, drizzle in the olive oil. Transfer the mixture to a large pasta bowl. When the water in the pot comes to a boil, salt generously, add the edamame or peas and cook five minutes.

Remove from the pot with a strainer or a slotted spoon, and place in the bowl with the parsley. Add the spaghetti to the boiling water, and cook al dente following the timing instructions on the package. Checking for doneness about a minute before the stated cooking time. When the pasta is cooked, remove ½ cup of the cooking water and add to the bowl with the herbs and edamame or peas. Drain the pasta, and toss with the mixture in the bowl. Add Parmesan if desired, and serve.

Source: iStock

3. Kale, Cranberry, Chickpea, Edamame Salad

Shockingly Delicious creates a dish that tastes even better than Trader Joe’s beloved Kale and Edamame Bistro Salad. In addition to adding great flavor to this salad, edamame also ensures it’s packed with nutrients; Medical News Today notes that eating the legume may reduce your risk of cardiovascular disease, breast and prostate cancer, depression, diabetes, and osteoporosis.

Ingredients:

Dressing

  • 3 tablespoons Meyer lemon juice
  • 4 tablespoons extra-virgin olive oil
  • 1 garlic clove, finely minced or crushed
  • ¾ teaspoon dried Italian herb blend
  • ¼ teaspoon kosher salt

Salad

  • 4 cups finely chopped Tuscan kale, ribs removed (this is about 4 ounces of kale)
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 2/3 cup dried cranberries, such as Craisins, soaked in boiling water to hydrate
  • 1 cup edamame beans, cooked and cooled
  • Mint
  • Basil
  • A few carrot shreds (if you have them, for color)
  • Garnish: Cherry Tomatoes

Directions: Add all dressing ingredients to a large salad bowl and whisk until combined. Toss the kale, chickpeas, cranberries, and edamame into the bowl. Mince a handful of mint and a handful of basil leaves and toss them in, along with some carrot shreds, if available. Toss salad well to combine, and garnish with cherry tomatoes.

Source: iStock

4. Risotto with Edamame, Arugula, and Porcini

For a low-maintenance dinner dish, prepare Eating Well’s Risotto with Edamame, Arugula, and Porcini, which yields four servings. Making it in the microwave eliminates a lot of the stirring that’s often required when preparing a stovetop risotto.

Ingredients:

  • 1 ounce dried porcini mushrooms, or other dried mushrooms
  • 2 cups water
  • 1 (10-ounce) package frozen shelled edamame, about 2 cups
  • 1½ cups arborio rice
  • ¼ cup chopped shallot
  • 1½ tablespoons extra-virgin olive oil
  • 1 teaspoon freshly grated lemon zest
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 2 cups arugula, torn into bite-size pieces
  • ½ cup freshly grated Parmesan cheese

Directions: Bring mushrooms and water to a boil in a small saucepan over high heat. Cover the pan and remove from the heat; let stand until the mushrooms are softened, about 10 minutes. Line a fine-mesh sieve with a wet paper towel and place over a large measuring cup or medium bowl. Pour the mushrooms and liquid into the sieve. Reserve the liquid. Transfer the mushrooms to a cutting board and let cool slightly, then coarsely chop. Add enough water to the strained liquid to equal 4½ cups; set aside the mushrooms and liquid. Cover edamame with water in a small saucepan and bring to a boil over high heat. Reduce heat to medium and simmer for 2 minutes; set aside in the cooking water.

Meanwhile, place rice and shallot in a shallow 3-quart baking dish that will fit and rotate properly in your microwave. Stir in oil until the rice is evenly coated. Spread the rice evenly in the dish and microwave, uncovered, on high until it looks opaque and is just beginning to color in one or two spots, 3 minutes. Add lemon zest and juice, salt, pepper, the reserved chopped mushrooms, and the mushroom water; stir together well. Microwave on high for 9 minutes. Stir well, then microwave until the rice is tender but still firm in the center and most of the liquid has been absorbed, 9 minutes more. Depending on the power of your microwave, this last cooking time will vary. After 9 minutes, cook in 3-minute intervals, stopping to stir and test rice for doneness. Drain the edamame and add to the risotto along with arugula and Parmesan; stir until the arugula is wilted. Serve immediately.

Source: iStock

5. Chicken, Edamame, and Noodle Stir-Fry

Martha Stewart delivers a one-bowl dinner that includes edamame, veggies, chicken, seasonings, and sauce. If you don’t have any udon noodles on hand, you can use linguine instead; just remember to break the noodles in half before boiling them. The recipe yields four servings.

Ingredients:

  • Coarse salt and ground pepper
  • 8 ounces udon noodles or linguine
  • 2 (6- to 8-ounce) boneless, skinless chicken breast halves, cut crosswise into thin strips
  • 1 tablespoon cornstarch
  • 2 tablespoons vegetable oil
  • 1 small red onion, halved and thinly sliced
  • 2 garlic cloves, thinly sliced
  • ½ napa cabbage, thinly shredded
  • 2 cups frozen shelled edamame
  • 2 tablespoons rice vinegar
  • 2 tablespoons soy sauce

Directions: In a large pot of boiling salted water, cook noodles until al dente, according to package instructions. Drain, and rinse under cold water; drain again, and set aside. While pasta is cooking, in a medium bowl, toss chicken with cornstarch; season with salt and pepper. In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Cook chicken in two batches, until light brown on the outside and opaque throughout, 2 to 4 minutes.

Transfer to a plate. Add remaining tablespoon oil to skillet; add onion and garlic. Cook, stirring frequently, until softened, 1 to 3 minutes. Add cabbage, and cook, stirring frequently, until tender, 2 to 4 minutes. Add edamame, vinegar, soy sauce, chicken, and noodles; season with salt and pepper. Cook, tossing, until noodles and edamame are warmed through, 3 to 5 minutes.

Source: iStock

6. Sea Bass with Edamame-Rye Crust

Chopped edamame and rye bread crumbs create a crisp and flavorful breading for your sea bass. Homemade mashed potatoes and chive-flavored olive oil complete Food & Wine’s recipe, which yields four servings.

Ingredients:

  • 1 cup coarsely chopped chives, plus 2 tablespoons finely chopped
  • ⅓ cup grapeseed or canola oil
  • Sea salt
  • 1½ pounds Yukon Gold potatoes, peeled and cut into 2-inch chunks
  • 5 tablespoons unsalted butter
  • ⅔ cup half-and-half
  • ⅔ cup shelled fresh or frozen edamame
  • ½ cup coarse, dry rye-bread crumbs
  • 4 (6-ounce) black sea bass fillets
  • Cayenne pepper

Directions: Blend the coarsely chopped chives with the oil and a generous pinch of salt at high speed until smooth. Transfer the chive oil to a jar. In a large saucepan, cover the potatoes with cold water and bring to a boil. Salt the water and simmer the potatoes until tender, about 20 minutes. Drain thoroughly. Pass the potatoes through a ricer or the fine disk of a food mill back into the saucepan. In a small saucepan, melt 2 tablespoons of the butter in the half-and-half. Add to the potatoes, season with salt and stir until smooth.

Stir in all but 2 tablespoons of the chive oil and keep warm over very low heat. Bring a small saucepan of salted water to a boil. Add the edamame and boil over high heat for 5 minutes. Drain and let cool, then finely chop. Melt 2 tablespoons of the butter in a small skillet. Add the chopped soybeans and cook over moderately high heat until sizzling, about 2 minutes. Stir in the bread crumbs and the 2 tablespoons of finely chopped chives and season with salt. Season the fish on both sides with salt and cayenne.

In a large nonstick skillet, melt the remaining 1 tablespoon of butter over moderately high heat. Add the fish, skin side up, and cook until golden brown, about 5 minutes. Turn the fish and cook for 1 minute longer, or until just cooked through. Turn the fish again and spoon the soybean crust on top of each fillet, pressing lightly to adhere. Mound the mashed potatoes in the center of each plate and set the fish on top. Drizzle the remaining chive oil around the fish and serve.

Source: iStock

7. Edamame-Tabbouleh Salad

Tabbouleh is a Middle Eastern dish that typically consists of bulgur wheat, finely chopped herbs such as parsley and mint, fresh tomatoes, and spices. Betty Crocker adds edamame and a zesty lemon dressing, giving it a flavorful Mediterranean makeover. It yields six servings.

Ingredients:

Salad:

  • 1 (5.8-ounce) package roasted garlic and olive oil couscous mix
  • 1¼ cups water
  • 1 teaspoon olive or canola oil
  • 1 (10-ounce) bag refrigerated fully cooked ready-to-eat shelled edamame
  • 2 medium tomatoes, seeded, chopped
  • 1 small cucumber, peeled, chopped
  • ¼ cup chopped fresh parsley

Dressing:

  • 1 teaspoon grated lemon peel
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon olive or canola oil

Directions: Make couscous mix as directed on package, using water and 1 teaspoon oil. In large bowl, mix couscous and remaining salad ingredients. In small bowl, mix dressing ingredients. Pour dressing over salad; mix well. Serve immediately, or cover and refrigerate until serving time.

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