National Nutrition Month® Recipe Series: Edamame Pad Thai

Written by Mayo Clinic Dietetic Interns

National Nutrition Month® is held every March by the Academy of Nutrition and Dietetics to encourage everyone to learn more about how to make informed, healthy eating decisions and develop positive food and physical activity habits. This year’s theme “Beyond the Table” focuses on the farm-to-fork aspect of nutrition.  To celebrate, Mayo Clinic’s Dietetic Interns will be sharing one recipe each week during the month of March that features a local Minnesota crop. This week we are featuring soybeans!

Minnesota is one of the top three states for growing soybeans! Minnesota has over 7 million acres of soybean crops. Soybeans are known for their versatility, they are used in infant formulas, milk alternatives, flour, soy sauce as well as many other non-food items. They can be part of many different main or side dishes such as this edamame pad Thai recipe.

This protein-packed, meatless dish takes a Minnesota staple and adds some Asian flare. It is a perfect way to add some variety to your diet while optimizing your vegetable intake to meet your nutritional needs.

Number of servings:  4

Serving size: ¼ Recipe

Ingredients

• 4 oz Uncooked Rice Noodle
• 2 Cups Broccoli Florets
• 1 Cup Sliced Red Bell Pepper
• 4 Green Onions, Sliced Thin
• 4 Cloves Garlic, Minced
• 1 Teaspoon Minced Fresh Ginger
• 4 Cups Edamame, Shelled
• 4 Tablespoons Chopped Unsalted Peanuts
• 4 Tablespoons Chopped Fresh Cilantro
• 1 Teaspoon Chili Paste
• 1 ½ Tablespoon Fish Sauce
• 1 Teaspoon Low-Sodium Soy Sauce
• 3 Tablespoon Brown Sugar
• 3 Tablespoon Rice Wine Vinegar
• 2 Tablespoon Peanut Butter
• 2 Tablespoons Water

Directions

• Fill a medium pot with water and bring to a boil. Cook rice noodles in boiling water according to package directions. Stir frequently. Drain and set aside.
• Blend chili paste, fish sauce, soy sauce, brown sugar, rice wine vinegar, peanut butter, & water until smooth.
• Heat a large nonstick sauté pan over medium heat. Once hot add red bell peppers, broccoli, onions, and bean sprouts and sauté for 2-3 minutes. Then add the garlic, ginger, and edamame. Continue cooking for 1 minute.
• Once vegetables are nearly cooked add the rice noodles and ½ cup of pad thai sauce. Cook until noodles are warmed through.
• Serve hot. Top with chopped peanuts and cilantro.

Nutritional analysis per serving:

•          Calories – 430 calories
•          Total Fat – 16 g
•          Saturated fat – 2g
•          Sodium – 620mg
•          Total carbohydrate – 53g
•          Dietary fiber – 12g
•          Protein – 27 g

This recipe and more can be found within Cook Smart, Eat Well and as part of the Mayo Clinic Diet.