Monday, July 25, 2011

Meatless Monday... Edamame and Brown Rice Mix-up

It's Monday... which means I am posting a delicious vegetarian recipe for Meatless Monday!  Cutting down on meat once a week can help you save some money (beans are typically cheaper than meat) and can help cut down on the amount of saturated fat.  Plus vegetarian meals are delicious!  This rice dish is a great side dish or main vegetarian course for any Asian Inspired Meal.  You can fill it with veggies to fill you up and add lots of flavor and fiber!  

Edamame Uncovered: Edamame is an immature soybean.  It is often found fresh in the pod, steamed as an appetizer in Japan, China, Korea, and your closest Asian restaurant.  It is a great way to enjoy soy and many people find it fun to eat (just don't eat the pod).  Now you can find them shelled in the frozen section of your grocery store, making it easier than ever to put them in your cooking!  Cooking frozen edamame is a breeze... just boil some water and throw the soybeans in... they are done within 10 minutes, when they float up to the surface.  

Soybeans are the most widely used legume in the world, especially through the technology of new soy products.  They are great sources of protein, complex carbohydrates, fiber, and omega 3 fatty acids.  They are also a great source of Vitamin K, Iron, and folic acid.  The isoflavones in the legume may lower your cholesterol and provide protection against heart disease making these protein powerhouses even more nutritious.  

Edamame and Brown Rice Mix-Up
Serves 6-8

2 cups of uncooked brown rice 
1.5 cups of edamame
1 onion, chopped
2 carrots, skinned and chopped
1 red pepper, sliced
1 stalk of celery, chopped
1 head of scallions, chopped
1/2 cup slivered almonds
1 Tbsp olive oil
2 cloves garlic, chopped
1 Tbsp minced garlic
1 Tbsp red pepper flakes
3 Tbsp soy sauce
2 Tbsp rice vinegar

Directions: Cook the rice as directed.  If using traditional brown rice plan for about 40 minutes to cook completely.  Cook extra if you want leftovers for a rice casserole or soup!  Instant brown rice is another great option (it only takes about 10 minutes).  Bring a pot of water to a boil and add edamame.  Cook until they rise (about 10 minutes).  Heat the oil in a frying pan, almonds, add garlic, ginger, carrots, celery, and red pepper.  Add the remaining ingredients and mix well.  

Serve this rice dish with a cup of soup or a nice salad (a cabbage slaw would be wonderful) for an easy dinner!  

Nutrition Facts: (1 cup of rice and veggies, pile on the extra veggies)
375 calories, 15 g protein, 62 g carbs, 7 g fat, 7 g fiber, 440 mg sodium

1 comment:

  1. I had edamame for Meatless Monday yesterday! Must have been in the air :)