By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Plant-Rich Edamame Fried Rice
What is Edamame?
Think of this green vegetable as baby soybeans. They’re harvested while green and soft - unlike mature soybeans that become dry and light brown. They’re a staple food in Asia and are becoming mainstream in the U.S. - partly due to their rich protein content. .
The word ‘edamame’ means ‘stem beans’ - which is how they were originally sold with steams attached.
Edamame is one of a few vegetables (plant-foods) that has complete protein content.
They have a slightly sweet taste, similar to lima beans crossed with green peas.
Edamame MUST be boiled prior to eating. The pods are NOT edible.
Enjoy them as a snack or tossed into soups, salads or stir-fry’s.
A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.
Plant-Rich Edamame Fried Rice
Edamame is essentially "young green soybeans." They must be cooked prior to eating and the "pod" is not edible. Look for edamame in the frozen vegetable section and Asian section of grocery stores. It's rich in protein, fiber and other nutrients.
Ingredients:
2 C. cooked rice or 1 medium head of cauliflower
2 Tablespoons dark sesame oil
1 Large carrot, cubed
2 Eggs, beaten
1/4 C. Green onions, chopped
2 Cloves garlic, minced
1 C. frozen edamame
3 Tablespoons soy sauce
1/2 C. peanuts or cashews
1/4 C. cilantro, minced
Directions:
Use previously cooked rice or cook fresh rice. Alternate: Shred cauliflower by running the florets through a food processor.
Heat a medium to large skillet to medium heat.
Add sesame oil.
Add in the carrots, and sauté until tender.
Add in the rice (or cauliflower) and more oil if needed.
Add in the green onions, garlic and edamame, and sauté for a minute.
Increase the heat to medium. Cook rice (or cauliflower) til soft, but not mushy.
Add in the eggs and try to coat and stir until fully cooked.
Add the peanuts or cashews and soy sauce, mix well,
Toss in the cilantro and remove from heat.
Serve as a main course (recipe is naturally rich in protein from the edamame, eggs and nuts). Balance with a fresh green salad.
Disclosure: Hestan Culilnary cookware was provided for the taping and photography of this post.
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com