Recipe: Kung Pao Rice Bowl with Edamame and Article: Edamame: New, Appealing And Ancient

EDAMAME: NEW, APPEALING AND ANCIENT

Edamame (pronounced "aid-a-mom-eh") is the latest vegetable to bid for celebrity. Sweet tasting and delectably tender-crisp, this bright green soybean is packed with all the goodness that helps soyfoods make headlines.

The Chinese have eaten these whole soybeans since the 3rd century A.D. They call them "mao dao," or "hair bean," because of their fuzzy pods. By the 10th century, the Japanese were also eating the beans, which they named edamame, meaning branch beans.

About the size of a plump baby lima and nestled in a pod about the size of a sugar snap pea, edamame are succulent and pleasantly crunchy. Along with all the desirable phytochemicals found in other soyfoods, two-thirds of a cup of edamame provides eight grams of fiber and 10 grams of high-quality protein.

Until recently, only Asian food stores sold edamame. Now, many supermarkets and most natural food stores sell them frozen, in one-pound bags, shelled or in their pod. Some stores also sell them cooked in their pods and ready to snack on or toss into a salad. Look for these in the refrigerated case.

For snacking, simply boil edamame, while still in the pod, in heavily salted water. (The Japanese originally cooked them in sea water.) When you pull the pod between your front teeth to pop out the one or two beans inside, you'll find some salty taste remains on your lips, a delicious contrast to the sweetness of the beans.

Tasty, attractive and simple to deal with, edamame are as easy to use as frozen green peas. Try them tossed in a green salad, stir-fried with broccoli and red bell peppers, or mixed with corn for a great succotash. Tasty in nearly any pasta dish, they also add a nice touch to a rice pilaf. Here they are featured in a spicy stir-fry served over rice.

KUNG PAO RICE BOWL WITH EDAMAME

3 Tbsp. orange juice
1 Tbsp. cornstarch
2 tsp. grated orange zest
1 tsp. sugar
1 tsp. salt
1/4 tsp. dried red pepper flakes, or to taste
1/4 tsp. freshly ground pepper
1/2 tsp. toasted sesame oil
1 Tbsp. peanut oil
1 small red bell pepper, seeded and cut in 1-inch pieces
1 medium red onion, cut in 1-inch pieces
8 baby carrots, peeled and halved crosswise
1 Tbsp. minced garlic
1 generous Tbsp. grated or minced ginger
2 cups frozen shelled edamame, defrosted (see note)
8 whole 6-inch ears baby corn, halved crosswise, or 12 whole small ears
4 cups cooked brown basmati rice (1 2/3 cups uncooked)

Make the sauce by combining juice, cornstarch, zest, sugar, salt, red and ground peppers in a small bowl. Add sesame oil and set aside.

In a wok or large skillet, heat the oil over the highest heat. Add onion, red pepper, carrots, garlic and ginger. Stir fry for 2 minutes. Add edamame and corn, and stir fry for 3 minutes. The vegetables should be tender crisp.

Re-stir the sauce and pour it into the pan. Stir fry until it thickens, about 1 minute.

Divide the rice among 4 shallow, wide bowls. Arrange a quarter of the hot vegetable mixture over the rice and serve.

Note: To defrost the edamame, let them sit overnight in the refrigerator, or seal the beans in a plastic bag and set under lukewarm running water for about 15 minutes.

Makes 4 servings, each containing 467 calories and 13 grams of fat
Source: Dana Jacobi for the American Institute