Authors: Registered Dietitians
(HealthCastle.com) Edamame [pronounced as Ed-ah-mah-me] is the name for fresh soybeans found inside the young pods of the soybean plant. They are green, with a pleasant creamy texture. Edamame do not have edible pods – only the soybeans, found inside a pod, are edible.
Edamame is a high-quality source of vegetable protein. Every ½ cup portion of shelled edamame beans has 12 grams of protein and 8 grams of dietary fiber– a nutritional combination that contributes to satiety – or that feeling of being satisfied after eating.
How to prepare edamame:
Edamame are quick to prepare. Simply steam, saute or boil edamame pods in salted water, and serve with a pinch of salt. You can also throw into the microwave for 3 minutes, and voila!
How to eat edamame:
- Affectionately known as “squishy beans” in our house, edamame beans are fun to eat as a snack or appetizer – just squeeze one end of the edamame pod and feel the soybean pop in your mouth.
- Add edamame to soups.
- Swap chick peas for edamame for a twist on hummus. Puree edamame with tahini, garlic, and lemon.
- Add to tossed pasta.
- Substitute edamame for other legumes in salads or casseroles.
Where to find:
- You will find edamame beans in the produce section OR frozen vegetable section in the grocery store. Most Calgary stores sell these – Calgary Coop, Safeway, Costco, Superstore. I prefer edamame in the pods when I am eating them as an appetizer.
- When adding edamame to a soup, hummus or a salad, I prefer to buy edamame beans shelled. In Calgary, I have only found shelled edamame at Sobey’s [please correct me if you have found them elsewhere in this form].
Rainbow Edamame Salad:
My favourite way to enjoy edamame is in this Rainbow Edamame Salad. This has been adapted from a recipe in Rose Reisman’s “The Complete Light Kitchen” cookbook.
Combine all of the following into a large bowl:
- 3.5 cups shelled edamame beans. (the amount in 2 packages of frozen edamame beans, shelled, pictured above)
- 1 red bell pepper, diced
- 1 orange bell pepper, diced
- 1 cup frozen corn
- 3 green onions, chopped
- 1 can (225 ml) sliced water chestnuts, drained
Mix the following ingredients into a clear jar for the salad’s dressing:
- 3 tbsp sesame oil
- 1 tbsp canola oil
- 3 tbsp rice vinegar
- 3 tbsp soy sauce
- 3 tbsp honey
- Juice of ½ lemon
- 1-2 garlic cloves
- 1 inch chunk of fresh ginger
Pour the dressing over the salad and enjoy.
Cook once, eat many times!
This is a versatile salad. Make it on the weekend and re-purpose throughout the week by serving it:
- over a bowl of rice for an easy rice bowl.
- over a bed of spinach for a quick salad.
- with baked scoops as a Christmas salsa.
- on its own as a quick salad.