Foodie Friday

Healthy Recipe of the Week

Spring Edamame 

The other green bean!

Edamame (immature soy beans) have a velvety texture and a less-starchy taste than typical beans, peas, or lentils. They are a tasteful match with spring vegetables such as, asparagus and chives.

edamame

Image source: https://www.wineboxgardener.com/home/2019/4/14/spring-vegetable-saute

Ingredients

  • 2 tablespoons Extra-Virgin Olive Oil
  • 2 Leeks or 1 bunch Scallions, with only white and pale green parts (thinly sliced)
  • 1 Fennel Bulb (trimmed, cored, and thinly sliced)
  • 2 stalks Celery (thinly sliced)
  • 1/4 cup Vegetable Stock or Water
  • 2 cups Edamame (may be thawed from frozen)
  • 2 cups Asparagus (chopped)
  • 1/4 cup Fresh Chives (minced)
  • 1 teaspoon Lemon Zest
  • 1 tablespoon Fresh Lemon Juice
  • 1/2 teaspoon Kosher Salt (*optional)
  • Black Pepper to taste (*optional)

Directions

In a large, heavy pot over medium-high heat, heat the olive oil until simmering.

Sauté the leeks (or scallions), fennel, and celery until lightly browned (about 5 – 7 minutes).

Add the vegetable stock (or water), edamame, and asparagus. Cook until the asparagus is bright green (about 1 – 2 minutes).

Remove from the heat. Season with the chives, lemon zest, lemon juice, and salt and black pepper (if desired).

Yields: 4 servings

Nutritional Information

Per Serving (1 1/2 cups): 210 Calories. 11g Total Fat. 1.5g Saturated Fat. 19g Carbohydrates. 10g Fiber. 6g Total Sugar. 0g Added Sugar. 13g Protein. 190mg Sodium.

Two additional edamame recipes that are perfect for spring or summer!

Reference

Chef Kate. (2021, May). The healthy cook: The other green bean. Nutrition Action Health Letter. 

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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