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1 Food 5 Ways: Edamame

Nutritious, delicious, and surprisingly versatile, young green soybeans (better known as edamame) have gone from Asian restaurant appetizer to healthful home-cooking favorite. In the past seven years, sales of frozen edamame have grown at a rate of approximately 14 percent a year, according Linda Funk, executive director of The Soyfoods Council. Rich in protein, fiber, and omega-3 fatty acids, the plump beans are delectable in everything from tasty dips to hearty sliders.

Nutritional Profile
1/2 cup cooked shelled edamame contains the following:

  • 95 calories
  • 8.4 g protein
  • 4 g fiber
  • 1.8 g iron
  • 50 mg magnesium


Black Bean and Edamame Sliders

Broccoli-Edamame Soup with Jumbo Goat Cheese Croutons

Asian Edamame Dip

Kerala-Style Edamame Curry

Purple Cabbage Salad with Edamame, Golden Raisins, and Smoked Almonds

Comments on this Article

I love the Edamame Hummus at Trader Joes. Simply switch out garbanzo beans / chickpeas for edamame and blent with the usual suspects - tahini, olive oil, lemon, garlic, s&p. Yum!

There are also recipes out there for edamame guacamole (if you want less calories then add more edamame and less avacado) http://www.twopeasandtheirpod.com/edamame-guacamole-recipe/ I also add edamame to my stir-frys and salads :)

I like to make edamame hummus....just substitute cooked edamame for the garbanzo beans in your favorite hummus recipe

I've tried this recipe for Spicy Roasted Edamame - it's difficult to get the temperature just right, but deliciously worth it when you do! http://allrecipes.com/recipe/spicy-roasted-edamame/

The edamame guacamole that Tira suggested above is awesome! It's the prettiest color, has a lot of flavor and was a huge hit at my cocktail party!!

Right out of the shell quick boiled and lightly salted with sea salt

I just take them out of the freezer and eat them. Great snack. love them. No salt needed.