Dining on a Shoestring – Edamame Lo Mein Recipe

For well under $2 a serving you can eat like an Emperor.  It’s fine to go crazy once in a while and splurge for “Buddha Jumps Over the Wall” soup, but when you want a simple recipe, that’s nutritious, delicious, and much more budget-friendly, your hunger brought you to the right recipe.  This recipe for Edamame Lo Mein is easy, quick, and is guaranteed to satisfy.

Not to mention that in a pinch, lo mein noodles can be used as shoestrings.  However, durability is not guaranteed once the noodles dry out.  Obviously, I jest.  But, one thing I never joke about is good, healthy, and delicious food.  And this recipe surely fits that definition.

Edamame beans are like those magic beans from “Jack and the Beanstalk“… only healthier (and less scary!).  The edamame bean is rich in low calorie proteins making it ideal for athletes who are vegetarians. It offers the nine essential amino acids that the human body cannot manufacture. Every half cup of edamame contains 4 grams of fiber. This fiber lowers the levels of cholesterol and they make you feel full for longer.  Edamame beans contain isoflavones that protect your heart from the risk of developing heart disease while at the same time lowering the cholesterol levels in the blood. You can use these beans in the place of meat in meals. It is a rich source of vitamin K.  Edamame seeds contain antioxidants which cleanse the body and thus freeing it from radicals and toxins. This strengthens the body and boosts the immune system.  The edamame seed contains anti-inflammatory properties and is most ideal for those with arthritis and any other inflammatory condition. When taken as a side dish or snack, it can be very healthy for asthmatic people as it heals inflamed breathing passages.

And even better, they taste GREAT!

Edamame Lo Mein

This is not the greasy Lo Mein of your favorite Chinese take-out, it tastes even better. Plus you get plenty of nutrients with the addition of edamame, a great vegetarian protein source. Make it a Meal: Fruit sorbet and sesame cookies are a perfect ending.

~ Ingredients ~

8 ounces whole-wheat spaghetti
2 cups frozen edamame, (shelled soybeans)
4 scallions, thinly sliced
1/4 cup oyster sauce, or vegetarian “oyster” sauce
1/4 cup rice-wine vinegar
3 tablespoons reduced-sodium soy sauce
2 teaspoons sugar
2 teaspoons toasted sesame oil
1/8 teaspoon crushed red pepper
2 tablespoons canola oil
2 medium carrots, cut into matchsticks
2 small red bell peppers, cut into matchsticks

 ~ Preparation ~

1. Bring a large pot of water to a boil. Add spaghetti and edamame and cook, stirring occasionally, until the pasta is just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, whisk scallions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and crushed red pepper in a small bowl until the sugar is dissolved.
3. Heat canola oil in a large nonstick skillet over high heat. Add carrots and bell peppers and cook, stirring often, until slightly softened, 3 to 4 minutes. Add the pasta and edamame. Cook, stirring occasionally, until the pasta is crispy in spots, 1 to 2 minutes. Add the sauce and stir to combine.

~ Nutrition ~

Per serving:

417 calories

13 g fat (1 g sat, 5 g mono)

0 mg cholesterol

60 g carbohydrates

2 g added sugars

18 g protein

13 g fiber

569 mg sodium

310 mg potassium

Nutrition Bonus:

Vitamin A (140% daily value)

Vitamin C (130% dv)

Iron (20% dv)

Magnesium (16% dv)

Who’s going to the be the first to try this recipe?  Please tell us about it!  And please share any of your Chinese recipes and we will consider posting them on The Chinese Quest!

Humbly submitted for your consumption,

—Mee Magnum  (“Chop!  Chop!”)