Edamame Mushroom Stir-Fry
Posted by at December 29th

Vegan Edamame Mushroom Stir-Fry with and Sesame Seeds
Edamame, or young green soybeans, are wonderful eaten straight out of the pods, and I love them with Friday night sushi takeout. I buy shelled edamame for recipes to save prep time. My taste testers sampled this dish and liked the meaty texture of the mushrooms, making it substantial enough for a main course, yet light as a side dish. You can serve it over brown rice with reduced sodium soy sauce.

Vegan Edamame Mushroom Stir-Fry with Roasted Sesame Seeds Recipe

4 teaspoons canola oil, divided

2 3/4 cups thickly sliced cremini (baby bella) mushrooms (8-ounce carton)

1 pinch salt

1 (16-ounce, or 3 cups) bag frozen shelled edamame soybeans, thawed

1 cup (110 g) shredded carrots

1 teaspoon fresh gingerroot, minced (or 1/4 teaspoon ground ginger)

1/3 cup (80 ml) reduced sodium or organic vegetable broth

1/2 cup (90 g) roasted red bell peppers, diced

1/4 cup (55 g) dried tart cherries, chopped small

1/4 teaspoon curry powder

1/2 teaspoon Sriracha garlic chili sauce (reduce amount for a milder taste)

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon (9 g) roasted sesame seeds

2 teaspoons rice vinegar

1 teaspoon agave syrup (or substitute non-vegan honey)

1. Heat 1 tablespoon oil in a large fry pan over medium-high heat. Once oil is hot, add the mushrooms, pinch of salt, and toss a few times to coat. Stir occasionally and brown 3 to 4 minutes. Reduce heat to medium and cook 4 minutes. When done, remove mushrooms from pan.

2. Return pan to heat, add the remaining oil, then add the edamame, carrots, and ginger. Stir in broth halfway through. Cook 5 minutes, until edamame is tender. Add the red pepper, cherries, curry, Sriracha, cooked mushrooms, 1/4 teaspoon salt, pepper, and mix well. Cook 2 to 3 minutes longer, until heated through. Remove from heat and stir in sesame seeds, vinegar, and agave. Serve hot or enjoy cold the next day.

Total Prep and Cook Time: 30 minutes

Yield: 4 servings, 1 cup each

Nutrition Facts (per serving): Calories 276, Total fat 10 g, Saturated fat trace, Trans fat 0 g, Sodium 345 mg, Cholesterol 0 mg, Total carbohydrates 30 g, Fiber 8 g, Protein 14 g, Iron 18% DV, Calcium 10% DV, Vitamin A 126% DV, Vitamin C 30% DV

Post Author: Michelle Dudash. michelledudash.com



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Dudash's Healthy Dish

Post Author: Dudash's Healthy Dish


Bio: Michelle Dudash is a registered dietitian, Cordon Bleu-certified chef, freelance healthy-recipe columnist for The Arizona Republic, television nutritionist and recipe developer. Michelle is working on her first cookbook, “Clean Eating for Busy Families” (Fair Winds Press, fall 2012). She has a national reputation for showing how food and health can deliciously co-exist. In her 18 years of food-business experience, she has served as a private chef and cooked at a Mobil Five-Star restaurant. She is a spokeswoman for the National Mango Board, Wonderful Pistachios and California Raisins. A working mom, Dudash writes for those families who struggle to put a healthy meal on the table quickly every night.


Website: http://www.michelledudash.com