How to Eat Edamame: Nutrition Facts, Health Benefits, and Recipes

What is Edamame?

Edamame are young soybeans that are harvested before they harden. The beans are green and are often sold while still encased in the pod. Edamame have a sweet, nutty flavor and a slightly crunchy texture. They make for a tasty and nutritious snack or addition to meals.

Edamame Nutrition Facts

Edamame is highly nutritious. A one-cup serving contains:

• Calories: 188
• Protein: 17 grams
• Fiber: 8 grams
• Vitamin K: 106% of the Reference Daily Intake (RDI)
• Folate: 94% of the RDI
• Vitamin C: 52% of the RDI
• Iron: 15% of the RDI
• Magnesium: 15% of the RDI

Edamame is also loaded with plant compounds like isoflavones and saponins which provide additional health benefits.

Purchasing Edamame

When purchasing edamame, you can buy them shelled or in the pods. Most grocery stores carry them frozen, but some specialty stores sell them fresh.

Frozen vs. Fresh

Both fresh and frozen edamame make for quick, nutritious snacks and additions to recipes. Frozen edamame have typically been flash frozen at peak ripeness to lock in nutrients. If buying fresh, look for bright green pods with no spots or blemishes.

Pods vs. Shelled

Edamame are sold both in and out of the pod. Here is the breakdown:

• In pod: Great for snacking and when you want the fun experience of popping beans from the pods.
• Shelled: More versatile to use in recipes and meals since there's no shelling required.

How to Store Edamame

To retain texture and flavor, store edamame properly:

• Fresh edamame should be stored like fresh green beans. Keep them unwashed in an open container in the refrigerator and use within 23 days.
• Frozen: Transfer the frozen pods/beans to an airtight container or freezer bag. Theyll keep for 812 months in the freezer.

How to Cook Edamame

Cooking Frozen Edamame in the Pods

1. Fill a large bowl with water and add the frozen pods.
2. Microwave for 45 minutes until heated through.
3. Drain and sprinkle with salt to taste.

You can also cook them on the stovetop by bringing a pot of salted water to a boil, adding pods, and cooking for 35 minutes.

Cooking Shelled Edamame

You can prepare shelled edamame beans much like green peas or green beans. Below are some cooking methods:

• Microwaving: Add beans to a microwave-safe bowl with 2 tablespoons (30 mL) of water. Cover and cook for 23 minutes.
• Sauteing/stir-frying: Cook in olive or avocado oil over medium-high heat for 57 minutes.
• Boiling: Add to a pot of boiling water and cook for 35 minutes until heated through.
• Steaming: Steam for 45 minutes until warmed through.

Sprinkle cooked shelled edamame with spices like garlic powder, cumin, red pepper flakes, or salt to add more flavor.

How to Eat Edamame

From snacks to salads to rice bowls, edamame is endlessly versatile. Here are some delicious ways to eat edamame:

Snacks and Appetizers

• Eat edamame pods on their own as a snack, sprinkling with salt for extra flavor.
• Add cooked, shelled edamame to skewers as a protein-packed appetizer.
• Toss cooked edamame into green salads, grain bowls, or sushi rolls.
• Puree shelled edamame into edamame hummus or pesto.
• Blend into edamame guacamole for a twist on classic guac.

Meals and Side Dishes

• Saute shelled edamame with bell peppers and onions for a quick veggie stir-fry.
• Mix edamame into fried rice or bibimbap recipes.
• Make chilled edamame noodles or pasta salad with a vinaigrette dressing.
• Toss cooked shelled beans into omelets, frittatas, or quiches before baking.

Soups and Chilis

• Add cooked, shelled edamame to vegetable or tomato soup.
• Throw a handful into minestrone or lentil soup.
• Mix edamame into your favorite chili recipe for extra protein.

Possible Concerns with Eating Edamame

Edamame is generally well tolerated, but there are some things to consider before adding it to your diet:

Allergies

Those with soy allergies should avoid edamame, as it is prepared from immature soybeans. Signs of an allergic reaction include hives, swelling, and difficulty breathing.

Phytoestrogens

Edamame contains isoflavones, which are types of plant estrogens (phytoestrogens) that mimic estrogen in the body. High intakes may impact hormone levels, so eat edamame in moderation.

Digestive Issues

As edamame contains fiber, eating large amounts if youre not used to it may cause digestive issues like gas, bloating, or diarrhea for some people.

The Bottom Line

Edamame is a complete, plant-based protein thats as versatile as it is delicious. Both the pods and shelled edamame can be prepared via steaming, boiling, roasting, or sauting and enjoyed in everything from salads to soups to stir-fries.

Rich in nutrients like protein, fiber, vitamin K, iron, and magnesium, edamame is worth incorporating into a balanced diet. Just be mindful of any food sensitivities.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.