Meatless Monday: Edamame Rice Bowls

Edamame is soybeans, and a staple in the Japanese kitchen. These little guys pack a whopping 17 grams of protein per cup – and only 8 grams of fat – making them a wonderful plant-based source of protein. They also have fiber, vitamins C and K, folate, magnesium, potassium and iron.

Not convinced you need to try them? The isoflavones in soy have been found to protect against type 2 diabetes, lung cancer and premenopausal breast cancer. (Information was found in the Vegetarian Times special magazine “Healing Foods Cookbook.”)

You can typically find these frozen in any grocery store’s freezer section, they’ll either still be in the pod or shelled. You may find them in the fruits and vegetable aisle, as well.

They make an easy snack – frozen ones can be popped in the microwave or boiled in water on the stove; drain them and then add a touch of salt and voila. Snack time. They also make a good side dish to a stir fry or other Asian cuisine.

I usually go the lazy route and eat these from the pod, and occasionally if I plan ahead, I thaw some shelled edamame and add them to a salad. But, here’s a great recipe that is the perfect home to these legumes.

Reading through the ingredient list, it might look like this meal wouldn’t have a lot of flavor. That was my first thought. But the tart cranberries and lime juice taste so good with the subtle flavor of the edamame and the tangy feta. You’ll want to serve this rice dish warm.

Edamame Rice Bowls

Recipe courtesty Vegetarian Times “Healthy Foods Cookbook”

Serves 8

1/2 cup brown rice (to make this meal quicker, use instant)

1 8-oz bag frozen shelled edamame

1/4 cup dried cranberries

2 oz crumbled feta cheese

10 pitted kalamata olives

3 Tbs. chopped cilantro

1 Tbs. olive oil

1 Tbs. lime juice

1/4 tsp. red pepper flakes

Bring 1 1/4 cups water to a boil, stir in rice, and season with salt. Cover, reduce heat to medium-low, and simmer 45 minutes, or until rice is tender.

Bring 2 cups salted water to a boil, add edamame, and cook 2 inutes, or until tender; drain and set aside.

Toss together rice, edamame, dried cranberries, feta, olives, cilantro, oil, lime juice, and red pepper flakes in large bowl. Season with salt and pepper, if desired.

Per serving: 540 calories, 20 grams protein, 25 grams total fat (6 grams saturated fat), 23 grams carbohydrates, 25 milligrams cholesterol, 775 millegrams sodium, 9 grams fiber, 14 grams sugar


About kareiner

I'm an active mom who loves to cook. I'm passionate about health and fitness. I'm no expert, nutritionist, personal trainer or miracle worker. I just like being active and I like good food.
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