Vegan Stir Frying Edamame with Zucchini and Basil
🌱 100% Plant-Based
Cook Time: 3-5 min
Total Time: ~15 min
Temperature: 450°F
Protein: 18g per cooked cup
Serves: 2
Diet: Vegan, Plant-Based
Ingredients
- 1 cup shelled (155g) edamame
- 2 cups zucchini, prepped
- 1 tablespoon fresh basil
- 1 tablespoon olive oil or sesame oil
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- Optional: 1 tablespoon soy sauce or tamari for umami
- Optional: squeeze of fresh lemon or lime juice
Instructions
- Prep the protein: Frozen: no thawing needed. Fresh: remove from pods after cooking.
- Season: Toss edamame with 1 tablespoon fresh basil, salt, and pepper.
- Prep vegetables: Wash and cut zucchini into even pieces for uniform cooking.
- Heat: Set to 450°F. Add 1 tablespoon oil.
- Cook protein: Add edamame and cook for 3-5 minutes. Add to stir-fries in last 3 minutes
- Add vegetables: Add zucchini and cook until tender-crisp, about 5-8 minutes.
- Season: Fresh: add at end. Dried: add during cooking. Taste and adjust salt and basil.
- Finish: Add optional soy sauce or lemon juice for brightness. Serve immediately.
Nutrition Highlights
- Protein: 18g per cooked cup from edamame
- Fiber: High — from both edamame and zucchini
- Diet: 100% plant-based, vegan, dairy-free
- Category: Soy-Based
Tips for Best Results
- Add to stir-fries in last 3 minutes
- Basil tip: Fresh: add at end. Dried: add during cooking.
- Don't overcrowd the cooking surface — work in batches for crispy results.
- For extra protein, serve over quinoa or brown rice.
- Storage: leftovers keep 4 days refrigerated, reheat at 450°F.