The top worries I hear when working with nutrition is how to add protein to their eating and also how to work more veggies in. Both lean protein and veggies are a great habit to have since they keep the calories in your meal under control and they add volume, fiber and vitamins. That means not only do you get good stuff while eating it, you stay full longer as well.
One of the easiest ways to tackle both of these dilemmas at the same time is with edamame. It’s a protein. No, it’s a veggie. Technically it’s both – a high protein veggie! You can usually find it in the frozen veggie section of most grocery stores, and you don’t have to make a special trip to a fancy market. The taste and texture kinda resembles frozen peas, and they mix well in dishes with an Asian flavor and blend with other veggies.
Edamame Veggie Bowl
- 1 cup (112g) frozen edamame
- 1 cup (~352g) fresh snow peas
- 4 medium – large carrots (~232g), thinly sliced
- 4 green onions (~30g), white and green parts sliced
- 6 cups (170g) shredded cabbage or cole slaw mix
- 1/4 cup rice vinegar
- 2 Tbsp low sodium soy sauce
- 4 tsp sesame oil
- 4 tsp (20g) white miso paste
- 1 tsp ground ginger
- 1/4 cup fresh cilantro, chopped for garnish
Heat a pan over medium high heat and spray with non-stick spray. Add the edamame, snow peas, and carrots and stir fry for about 3 – 5 minutes until tender. Add the onions and cabbage and stir fry another 2 minutes until the cabbage is wilted.
Remove from heat. Whisk the vinegar, soy sauce, sesame oil, miso and ginger in a small bowl until combined and smooth. Toss the veggies with the dressing and divide into bowls. Garnish with cilantro, if desired.
Makes 4 side dish servings at approximately 182 calories – 10g protein, 22g carbs, and 6g fat.
This recipe was thrown together in a hurry on a busy night. It was one of those moments when you grab a bunch of different veggies from the fridge, toss them in a hot pan, stir fry and figure out a dressing as you go. If you’d like more protein, stir fry the veggies with chicken breast, steak strips, tofu, or any protein you like.
You can also make this a meal by serving over rice or with soba noodles as a cold salad for leftovers. Bowls are also a great way to make everyone at the table happy. You can mix and match ingredients based on what you like to eat. A little more of this, a little less or none of that. Bowls make it easy to feed picky kids and significant others.
If you’re looking for a few family friendly bowl ideas, check out my Supper Bowl Week recipes. I did a differet bowl flavor each weeknight to give you some ideas on what you can do with a few random ingredients and a bowl. There’s everything from Korean BBQ Bowls to Southern BBQ Bowls to Mexican Taco Bowls. You’ll be bowled over in no time. 😉