Lentil-Edamame Stew

Fava beans are traditional in this stew, which we updated with edamame. You can also substitute green peas for the edamame, if you like. Scoop up the thick stew with Teff Injera Bread or pita. Halve the portion if you'd like to serve this as a hearty side dish.

Yield: 4 servings (serving size: about 1 cup)

Ingredients

• 1  cup  dried lentils
• 3/4  cup  frozen shelled edamame (green soybeans)
• 2  tablespoons  olive oil
• 1 1/2  cups  minced red onion
• 3  garlic cloves, minced
• 1  (14.5-ounce) can diced tomatoes, undrained
• 6  tablespoons  fresh lemon juice
• 1  tablespoon  chopped fresh parsley
• 1  tablespoon  chopped fresh mint
• 1/2  teaspoon  salt
• 1/2  teaspoon  ground cumin
• 1/8  teaspoon  ground red pepper
• 1/8  teaspoon  ground cinnamon
• Dash of ground cloves

Preparation

1. Place lentils in a large saucepan; cover with water to 2 inches above lentils. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until tender. Drain well, and set aside.

2. Place edamame in a small saucepan; cover with water to 2 inches above edamame. Bring to a boil; cook 2 minutes or until edamame are tender. Remove from heat; drain well.

3. Heat oil in a Dutch oven over medium-high heat. Add onion, garlic, and tomatoes to pan; sauté 6 minutes or until onion is translucent, stirring often. Stir in lentils, edamame, juice, and remaining ingredients. Cook 2 minutes or until thoroughly heated, stirring often.

Nutritional Information

Calories:

320 (23% from fat)

Fat:

8g (sat 1.1g,mono 5.2g,poly 1.4g)

Protein:

18.6g

Carbohydrate:

48.4g

Fiber:

10.7g

Cholesterol:

0.0mg

Iron:

5.7mg

Sodium:

432mg

Calcium:

59mg