Edamame, once uncommon in kitchens across America, has become widely available over the last few decades. Edamame are young soybeans that are harvested before they ripen or harden. They can be purchased shelled or in the pod, fresh, or frozen. Regardless of how edamame is purchased, it can be an excellent addition to a healthy diet. Naturally gluten free and a nutrient dense food, a 1-cup serving of shelled edamame provides 188 calories, a whopping 18 grams of high-quality protein. With 8 grams of fiber, a serving of edamame provides about 1/3 of the recommended fiber intake. Edamame also provides polyunsaturated fats and a slew of vitamins and minerals, including calcium, folate and iron. Edamame is part of the legume family which includes beans, peas, and lentils. Check the dates when buying fresh edamame for freshness. Frozen edamame beans can be kept in the freezer until the “use by date” on the package, or for up to 6 months.
10 Ways to Enjoy Edamame:
- Enjoy edamame right out of the pod: Eating edamame out of the pod is both fun and delicious. Simply steam then toss with a pinch of course salt. This is a great appetizer or a high protein snack.
- Or if you prefer a hint of spice: Mix a ½ cup cooked and shelled edamame with a pinch of salt and ground cayenne pepper to taste. This spicy snack is a great afternoon pick-me-up!
- Wrap edamame in a tortilla: In a medium bowl, toss a ½ cup of shelled edamame with a tablespoon of red onion and ¼ cup each of shredded carrots and diced cucumber. Add 2 tablespoons of light balsamic vinaigrette and toss together. Place the edamame salad in a whole wheat tortilla, wrap it up, and enjoy.
- Add edamame to soups and stir fries: Be sure to add the soybean towards the end of cooking to retain the texture and color.
- Sub it in: Replace lima beans with edamame in this Succotash recipe. Filled with some Southern food favorites like black-eyed peas and okra, this dish will spark up a meal any time of year. Or toss edamame into this Bean Salad, which is made from a fresh, tasty mix of chickpeas, black beans, bell peppers, and parsley and tossed with a tangy lemon and vinegar dressing.
- Add edamame to rice and grains: Edamame is a great substitute for black beans or other varieties of beans. The soybeans add a bit of crunch when paired with a variety of grains. Incorporate edamame in these Quinoa Stuffed Peppers for a gluten free hearty dinner entrée.
- Pasta Perfection: Toss in some edamame in this quick and easy Pasta with Olives and Beans. Loaded with fresh tomato flavor, whip up this past recipe in less than 30 minutes.
- Top off a salad. Add a ½ cup of shelled edamame to your salad for a boost of protein. This easy Greek Edamame Salad is sure to satisfy you for lunch or a light dinner. Loaded with fiber and protein, this salad will become a quick “go-to” meal.
- Dips & Salsas. Include edamame to your favorite salsa for added texture and protein. This Corn and Black Beans recipe gets a fiery kick from chili powder. Serve with whole grain tortilla chips or any Mexican dish.
- These Soba Stir Fry Noodles are made from buckwheat flour and have fewer calories and more fiber than traditional pasta. Edamame and peanut butter give this soba noodle stir-fry an extra protein boost.
These are just a few ideas to get in in you in the “edamame frame of mind.” Pick up some edamame today and get creative with this nutritious and delicious legume.
