Vegan Edamame Mushroom Stir-Fry with Roasted Sesame Seeds Recipe

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

December 28, 2011 • 2 comments

 You needn’t be vegan to enjoy this stir-fry

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 or Bragg’s Liquid Amino Acids. This is a great recipe for “going meatless” one to two nights per week. While I’m not planning on going vegan anytime soon, are any of you? I’d love to hear about your New Year resolutions for 2012.

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Vegan Edamame Mushroom Stir-Fry with Roasted Sesame Seeds Recipe

4 teaspoons canola oil, divided

2 3/4 cups (192 g) 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

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Vegan Edamame Mushroom Stir-Fry with Roasted Sesame Seeds

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: December 28, 2011

• Yield: 1 cup each (4 Servings)
• Prep: 30 mins

This is a great vegan recipe for "going meatless" one to two nights per week.

Ingredients

• 4 teaspoons canola oil divided
• 2 3/4 cups (192 g) thickly sliced cremini mushrooms (baby bella) (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 organice 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)

Instructions

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.
   
3. 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
   

• Cuisine: Vegetarian
• Course: Entrée
• Skill Level: Moderate