Edamame – Healthy Nutritional Immature Soybeans Recipes?


You may have come across this long green bean-like looking food item at Japanese restaurants or health food stores. If you haven’t heard of edamame by now, you must be living under a rock!

Edamame (pronounced as “ay-duh-MAH-may” with emphasis on the third syllable) is just another name for boiled green soybean. Not only are they delicious, but oh so addictive!

Edamame are young soybeans that are usually served in the pod. When they are picked, the beans are green and young, which makes the soybeans ripe and soft. The soybeans that are left to mature end up drier and harder, and are then used to make tofu and soy milk.

Edamame is sold in health food stores or Japanese groceries, and you can find them in the frozen foods section. They are usually found with the green pods on, but some places will also sell the edamame hulled and outside of the pod.

You can use the hulled beans when making rice dishes, salads, or even wraps. For a quick snack, they are usually served with the pods on. Just remember that the green outer shell is not edible.

Edamame Nutrients And Vitamins

These are just some of the nutrients and vitamins you’ll find in half a cup of shelled edamame:

  • 10% daily value of iron
  • 4% daily value of calcium
  • 8% daily value of Vitamin A
  • 10% daily value of Vitamin C
  • 120 calories
  • 15 mg sodium
  • 11 grams protein
  • 13 grams carbohydrate
  • 9 grams fiber

Just half a cup of edamame gives you a whole lot of fiber. Those 9 grams are approximately the same amount you’ll find in four slices of whole wheat bread. It also has around 10% of the daily value for vitamins A and C, which are two important antioxidants.

Best Way To Cook Edamame

For edamame that are still in their pods, boil the pods in water and add a sprinkle of salt. Alternatively, you can steam them (still with the pods on) and add sea salt afterwards on a serving plate.

Some people prefer eating edamame hot, others prefer it at room temperature or even cold. The choice is totally up to you, and either way it tastes great!

For frozen edamame, you’ll need to boil or steam them for around one to two minutes.

Health Benefits Of Edamame

Weight Control

Edamame is a great food when it comes to diets or weight management. A half cup of this contains only 120 calories, and that amount is already quite filling.

Weight loss is successful when you ingest fewer calories than you expend, so including edamame not only as snacks but as part of your main dish is a great idea.

Try serving a burger with carrots, cucumber, edamame, and brown rice instead of a burger on white bun with French fries.

Bone Strength

Healthy bones require nutrients like iron, phosphorus, calcium, and Vitamin E, which are all found in edamame. Not only does it help with maintaining healthy bones but also with strengthening bone density.

Based on recent studies, consumption of edamame has also reduced the risk of bone fractures, particularly in postmenopausal women. Another ailment that occurs in old age is osteoporosis.

Consumption of this green bean, which contains isoflavones, may also prevent osteoporosis when eaten as part of a healthy diet and exercise routine.

Protein Rich

We all know that getting enough protein is crucial for good health. But when we think of protein, the first thing we think of is – meat! There are other sources we can get this from, and edamame is one of them.

This is especially important for those who are vegetarians or vegans and need other protein rich sources aside from high protein animal food.

Plants usually have relatively low protein content, but there are a few exceptions—beans being one of them. Beans, in fact, are one of the best plant based protein sources.

Many vegetarians and vegans rely on beans not just as a protein source but as the main staple in their diet.

One cup of cooked edamame, which is approximately 155 grams, delivers up to 22 grams of protein. Although admittedly, they are not as high as animal protein, they still do provide all the essential amino acids your body requires.

Maintains Blood Sugar

Similar to other beans, edamame does not raise blood sugar levels excessively. It measures quite low on the glycemic index, which is a measure as to which foods raise blood sugar levels. This makes it a perfect snack for people with diabetes.

Now that you know a little more about Edamame, here are some great tasting recipes you can try.

Edamame Recipes

Here are some simple recipes for you to enjoy.

Edamame Tossed With Garlic And Chili

  • 1 pack of frozen edamame (approximately 1 pound)
  • Olive oil
  • Red pepper flakes
  • Garlic
  • Lime juice
  • Salt

Heat a pot of water until it starts to boil. Add in a sprinkle of salt. Add the frozen edamame and cook for 5-7 minutes. While the edamame is cooking, heat 1 tablespoon of olive oil in a separate skillet and place over medium heat.

Add in ¼ teaspoon of red pepper flakes and add 2 sliced garlic cloves. Stir for 1-2 minutes. When the edamame is cooked, add it in the mixture. Sprinkle in some lime juice and salt and it’s ready to serve.

Herbed Omelette With Edamame

  • 8 eggs
  • 1/3 cup water
  • 1 cup shredded cheese blend
  • 1 medium carrot, shredded
  • 1 cup frozen hulled edamame, already thawed
  • 1 tablespoon olive oil
  • ¼ cup chopped green onions
  • ¼ cup chopped cilantro
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

Whisk eggs in a bowl and mix with the water, green onions, cilantro, salt, and pepper. Mix well and set aside. In a skillet, heat olive oil over medium heat and add the egg mixture. Lift the edges as it heats to allow the uncooked mixture to flow and cook underneath.

When the edges begin to form, you can either place it under a broiler for 1 minute or continue to cook on the skillet. Top with shredded cheese. When cooked, cut the omelette into wedges and top with carrot shreds, edamame, and shaved Parmesan cheese.

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