Each time you visit a farmers market it is likely that you will see a vegetable or fruit that you have never tried before. For example, when you go to the Auburn farmers market this week, you may find fuzzy-looking pods for sale at Bob Horsford's booth. Last year his crop was devoured by deer before he could harvest them, but this year he triumphed (ask him how he foiled the deer).
What is inside these unusual looking pods? Green soybeans, called edamame, close relatives of other types of beans and peas. This vegetable originated in China and has been a part of Japanese cuisine for centuries. Edamame has appeared recently in the United States as both a fresh and frozen vegetable as well as a dried snack food.
Edamame can be cooked in the pod or shelled first and then cooked. To cook in the pod, bring water to a boil, add the pods and cook for 7-8 minutes. Drain and then cover with cold water. When cool enough to handle, drain and then squeeze the pods until the beans pop out. If shelled before cooking, cook edamame beans in boiling water for 4-5 minutes. Do not overcook. Cooked green soybeans should be crunchy, not mushy. One pound of edamame in the pod will yield about 3 cups shelled.
Are you wondering why you should eat edamame, even if you can't pronounce the name (can you say “eddamommay”)? Cooked green soybeans add a nutty, sweet flavor and crunchy texture to salads, cooked vegetable combinations and casseroles. Edamame also can be eaten out of the pod (after cooking) as a crunchy snack food.
In addition to being a tasty addition to a meal or snack, green soybeans are a nutrition powerhouse, providing a complete protein source (all the essential amino acids), fiber, folate, calcium and iron.
The health benefits of eating soy have been recognized by the FDA, which has approved a health claim for soy that states that “diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.” It takes 1/3 cup of edamame beans to provide the amount of soy protein per serving required to make the heart healthy claim. That amount of green soybeans has as much protein as 1 ounce of meat but no cholesterol or saturated fat.
If you're curious about edamame, come to the Auburn farmers market on Thursday, Aug. 28, and stop at the Cornell Cooperative Extension table for a taste of Egyptian Edamame Stew, served with couscous.
Tip of the week:
At the New York State Fair, enjoy the special foods you can only buy when you are there and share what you order with others in your party.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.
Egyptian Edamame Stew
Makes 8 cups
3 cups edamame (shelled green soybeans, fresh or frozen)
1 tablespoon oil
1 large onion, chopped
1 large zucchini, diced
2 tablespoons minced garlic
2 teaspoons ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper
28-ounce can diced tomatoes
1/4 cup chopped parsley
2 tablespoons lemon juice
Put shelled edamame in a large saucepan, cover with water and cook until tender, about 5 minutes. Drain and set aside. Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini, cover pan and cook over medium heat for 3 minutes. Add garlic, cumin, coriander and cayenne. Cook, stirring constantly, for 30 seconds. Stir in tomatoes and bring to a boil. Reduce heat and simmer about 5 minutes. Stir in edamame and cook until heated through. Remove from heat and stir in parsley and lemon juice.
Suggestion: Serve over cooked couscous, bulgur or brown rice.
- Recipe modified from EatingWell.com
Edamame can be cooked in the pod or shelled first and then cooked. To cook in the pod, bring water to a boil, add the pods and cook for 7-8 minutes. Drain and then cover with cold water. When cool enough to handle, drain and then squeeze the pods until the beans pop out. If shelled before cooking, cook edamame beans in boiling water for 4-5 minutes. Do not overcook. Cooked green soybeans should be crunchy, not mushy. One pound of edamame in the pod will yield about 3 cups shelled.
Are you wondering why you should eat edamame, even if you can't pronounce the name (can you say “eddamommay”)? Cooked green soybeans add a nutty, sweet flavor and crunchy texture to salads, cooked vegetable combinations and casseroles. Edamame also can be eaten out of the pod (after cooking) as a crunchy snack food.
In addition to being a tasty addition to a meal or snack, green soybeans are a nutrition powerhouse, providing a complete protein source (all the essential amino acids), fiber, folate, calcium and iron.
The health benefits of eating soy have been recognized by the FDA, which has approved a health claim for soy that states that “diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.” It takes 1/3 cup of edamame beans to provide the amount of soy protein per serving required to make the heart healthy claim. That amount of green soybeans has as much protein as 1 ounce of meat but no cholesterol or saturated fat.
If you're curious about edamame, come to the Auburn farmers market on Thursday, Aug. 28, and stop at the Cornell Cooperative Extension table for a taste of Egyptian Edamame Stew, served with couscous.
Tip of the week:
At the New York State Fair, enjoy the special foods you can only buy when you are there and share what you order with others in your party.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.
Egyptian Edamame Stew
Makes 8 cups
3 cups edamame (shelled green soybeans, fresh or frozen)
1 tablespoon oil
1 large onion, chopped
1 large zucchini, diced
2 tablespoons minced garlic
2 teaspoons ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper
28-ounce can diced tomatoes
1/4 cup chopped parsley
2 tablespoons lemon juice
Put shelled edamame in a large saucepan, cover with water and cook until tender, about 5 minutes. Drain and set aside. Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini, cover pan and cook over medium heat for 3 minutes. Add garlic, cumin, coriander and cayenne. Cook, stirring constantly, for 30 seconds. Stir in tomatoes and bring to a boil. Reduce heat and simmer about 5 minutes. Stir in edamame and cook until heated through. Remove from heat and stir in parsley and lemon juice.
Suggestion: Serve over cooked couscous, bulgur or brown rice.
- Recipe modified from EatingWell.com
