If you read the title and go: Eda…what?, Edamame are nothing but fresh green soybeans. They are sold shelled or in their pods in the frozen section of most grocery stores these days. And if you are skeptical about how they taste…they taste awesome. If you like the taste of boiled peanuts, you will definitely love edamame too, coss surprisingly it tastes the same. Its a common street snack sold in Japan and often served boiled with a sprinkle of sea salt.
The nutritive benefits of soy is not something new to us, but being flash frozen fresh soy beans(boiled), they pack more than the dried variety. Soy is known to help reduce risk of heart disease, improve bone health, reduce the effects of PMS and help reduce certain types of cancer.
Only a half cup of these green pearls give you 9 grams of fiber: about the same amount you’ll find in 4 slices of whole-wheat bread. It has almost as much protein as it does carbohydrate(11g protein/13g carbohydrate), which makes it the legume with the best protein vs carb ratio. It also contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it’s quite high in iron; it has about as much as a 4-ounce roasted chicken breast.
Given all this, I was kind of bored of just microwaving these babies and having them with a sprinkle of salt for a snack. I wanted to make a substantial meal out of these guys and made this edamame mint pulao. I added some almond milk that I had lying around that made it a great vegan dish.
1 cup of frozen shelled edamame
2 cups basmati rice, soaked in water for about 15 minutes
1 tbsp oil
1 cinnamon stick
2 cardamom pods
2 bay leaves
1 onion, chopped
1 tomato, chopped
2 cloves garlic chopped
1 inch ginger, peeled and chopped
2 green chillies, slit
1 tsp pulao masala/briyani masala
1/2 tsp turmeric powder
1 cup almond milk
4 stalks mint, leaves removed and chopped
salt to taste
Heat oil in a pressure cooker over medium heat, and add the whole garam masala – cinnamon, cloves, cardamom and bay leaves. When they puff up and are fried, add the chopped onion, ginger, garlic and slit green chillies. Saute until soft and slightly golden. Add the tomatoes, salt and turmeric powder. Fry until the tomatoes are soft and pulpy. Add the pulao/briyani masala.
Drain the rice and add it to the pan. Gently move it around so that it is coated well in the spice mixture. Take care not to break the grains of rice. Add 2 1/2 cups water and the cup of almond milk. If you don’t have almond milk, you can use coconut milk or even regular milk. Bring it to a boil and check for seasoning. Add the edamame. Let the whole mixture cook together, turning gently until almost all the water has been absorbed. Seal the pressure cooker with the lid and put the weight on. Reduce heat to a very low and let cook for about 8 minutes.
Switch off stove after 8 minutes has passed. Wait for the pressure to be released and open the pressure cooker. Add the chopped mint to the pulao and gently fluff the rice with a fork. Serve hot with raitha.
Verdict: Perfectly spiced and perfectly cooked grains of rice. The edamame added a nice bite to the pulao and the almond milk added a delicate sweetness to it. I also loved the mint flavor added at the end.
Also sending this to ‘Herbs and Flowers – Mint’ event.Pin It