Yummy, Yummy Edamame!

Edamame, pronounced ed-uh-MAH-may, is the name for the fresh, young soybeans that are harvested just before the seeds harden. Edamame is popular in Chinese and Japanese cuisine. The popularity of edamame is growing worldwide. These immature green soybeans in their tough, hairy pods are nutritional gems that are as tasty and fun to eat as they are healthful. These bright pods are often steamed or boiled and served with a little salt.  

Why are they Powerful Pods?

The edamame is said to be the only vegetable to contain all nine amino acids. As such, the green wonder is a complete protein source like meat or eggs. While nutrition analyses vary, according to the United States Department of Agriculture (USDA), 1 cup of cooked edamame beans out of their shell provides approximately 786 kilojoules, 18.46 g of protein, and 13.81g of carbohydrates and 8.1 g of fibre.  They are also jam packed with vitamins and minerals. It’s an excellent source of thiamin, iron, magnesium, phosphorus, copper, vitamin K, folate, and manganese.

“I can’t think of many foods that is low in kilojoules and also that high in protein and fibre and not to mention micronutrient dense, this is a perfect option for vegetarians and vegans.

Where do you buy them?

Fresh edamame may be found in season in the refrigerated produce section of the supermarket. They should be crisp and free from blemishes. Frozen edamame, in the pod or shelled, are available where frozen vegetables are sold.

How do you prepare them?

To cook, boil the pods or beans for four to five minutes on the stovetop, or place the edamame in a dish, add water, and then microwave covered on high for two to three minutes.

How to include Edamame to your diet:

  • Use as a snack: lightly steam, microwave or boil frozen beans or pods.  Serve with sprinkle of salt if desired.
  • Toss into a stir-fry for a quick dinner meal
  • Add to salads for office lunches
  • Add to soups or stews
  • Add to quinoa or rice dishes for extra protein
  • Puree and add to hummus and serve with vegetable crudités (Great for entertaining friends at home)