Lentil Edamame Stew

Number of Servings: 4 (264g)
Active Time: 20 min.
Total Time: 30 min.
Lentil Edamame Stew

The fresh bright flavors of parsley and mint team up with the warmth of cumin and cinnamon for an herbally spiced tango of flavors that will delight your mouth. Eat with a spoon or scoop up with whole grain pita.

Tip: Shelled edamame is usually easy to find with frozen vegetables.


  • 1 cup lentils
  • ¾ cup shelled edamame
  • 2 Tbsp. olive oil
  • 1½ cups minced red onion
  • 3 cloves garlic, minced
  • 1 (14.5 oz.) can diced tomatoes, undrained
  • 6 Tbsp. fresh lemon juice
  • 1 Tbsp. chopped fresh parsley
  • 1 Tbsp. chopped fresh mint
  • ½ tsp. salt
  • ½ tsp. cumin
  • ⅛ tsp. pepper
  • ⅛ tsp. cinnamon
  • Dash cloves


  1. Place lentils in a large saucepan and cover with water. Bring to a boil, cover, reduce heat, and simmer until tender (25-30 minutes). Drain and set aside.
  2. Halfway through cooking the lentils, place edamame in a small saucepan and cover with water. Bring to a boil and cook until tender (2-3 minutes). Drain.
  3. Heat oil in a large, heavy-bottomed pot over medium-high heat. Add onion, garlic, and tomatoes to pan and sauté until onion is translucent (5-6 minutes). Stir in lentils, edamame, and remaining ingredients. Cook until thoroughly heated, stirring often (3-5 minutes).

Nutrition Facts

4 servings per container

Serving Size 264g

Amount per serving
Calories 290
% Daily Value*
Total Fat 9g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 5g
Cholesterol 0mg 0%
Sodium 455mg 20%
Total Carbohydrate 41g 15%
Dietary Fiber 10.5g 36%
Total Sugars 7g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 23g
Protein 14g
Vitamin D 0mcg 0%
Calcium 82.4mg 6%
Iron 4mg 20%
Potassium 620mg 15%
Vitamin A 89.7mcg 10%
Vitamin C 29.1mg 30%
Vitamin E 1.2mg 6%
Vitamin K 26.8mcg 25%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 1mg 6%
Vitamin B6 0.2mg 6%
Folate 86.1mcg 22%
Vitamin B12 0mcg 0%
Biotin 2.2mcg 6%
Chloride 15mg 0%
Pantothenate 0.2mg 0%
Phosphorus 60mg 4%
Iodine 1.2mcg 0%
Magnesium 23.1mg 6%
Zinc 0.5mg 0%
Selenium 0.7mcg 2%
Copper 0.1mg 10%
Manganese 0.4mg 15%
Chromium 0mcg 0%
Molybdenum 3mcg 6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Diced Tomatoes (tomatoes, Tomato Juice, Less Than 2% Of: Salt, Calcium Chloride, Citric Acid), Red Onion, Green Lentils, Lemon Juice, Edamame, Olive Oil, Garlic, Mint, Parsley, Salt, Cumin, Ground Cinnamon, Ground Cloves, Chili Pepper.

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