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Edamame Stir Fry

Soybeans boiled whole in their shells are a tasty snack to eat any time of day. Combine with extra veggies to make a yummy stir fry.

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(2 Ratings)

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Edamame Stir Fry
  • PREP TIME

    20 Min

  • TOTAL TIME

    30 Min

  • SERVINGS

    6

 

1
pound frozen edamame
1
can (8 oz) water chestnuts (whole or sliced), drained
1
can (15 oz) Green Giant® whole kernel corn, drained
10
baby carrots, washed and sliced
2
garlic cloves, chopped
1
teaspoon olive oil
Salt and pepper to taste*
  • 1 Bring 8 cups of water to a boil in a large saucepan. Add the frozen edamame. Allow the water to return to a boil - approximately 3 to 5 minutes. Cook for an additional 5 minutes. Drain and rinse the edamame. The beans pop easily out of the pods, which are not eaten. Remove the beans from the pods and put aside.
  • 2 In the meantime, sauté the garlic in olive oil. Then add carrots, corn, water chestnuts, and edamame. Add salt and pepper to taste while veggies simmer for about 5-7 minutes (add a splash of water to help steam).

Expert Tips

* Nutrition was calculated using 1/4 teaspoon salt and 1/2 teaspoon pepper.

Choosing vegetable protein, like that from soy in place of animals meats may help reduce risk of heart disease. From www.StrongWomen.com

Adapted from www.StrongWomen.com

Got a question for our Kitchen Experts? Ask it in the Message Boards

Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 190
    • (Calories from Fat 50),
  • Total Fat 6g
    • (Saturated Fat 1/2g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 220mg;
  • Total Carbohydrate 22g
    • (Dietary Fiber 5g,
    • Sugars 3g),
  • Protein 11g;
Percent Daily Value*:
  • Vitamin A 45 %;
  • Vitamin C 15 %;
  • Calcium 10 %;
  • Iron 15 %;
Exchanges:
  • 1 1/2 Starch;
  • 0 Fruit;
  • 0 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 0 Vegetable;
  • 1 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1 Fat;
Carbohydrate Choices:
  • 1 1/2;
*Percent Daily Values are based on a 2,000 calorie diet.
©2009 LLuminari®, Inc. All rights reserved.

Review & Comments

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Posted 5/7/2010 9:52:33 AM REPORT ABUSE specialk928 said:
Rating:
the first time i made this recipe, it was a little plain. i made it again using sesame oil in place of the olive oil, and then added lo sodium soy sauce while the veggies were steaming. much more tasty!
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