Nutritionally, few foods hold a candle to the sensational soybean in its purest form. A staple food in Japan, green soybeans are harvested before fully ripened for a nutty flavor and crisp texture. With more than 17 grams of protein and just 8 grams of fat per cup, edamame is a great source of plant-based protein to quell hunger and build lean body mass. Each serving is also replete with fiber, vitamins C and K, folate, magnesium, potassium, and energizing iron. Furthermore, the isoflavones in soy have been found to protect against type 2 diabetes, lung cancer, and premenopausal breast cancer. Who knew a food could be so naturally talented?
Choose It & Use It
Edamame can be purchased in or out of its pod in the freezer section of most grocery stores. To avoid GMO soy, choose bags labeled organic. Add edamame to salads, soups, and stir-fries, or swap for the chickpeas in hummus or the lima beans in succotash. Or snack on boiled edamame topped with lemon juice, smoked salt, and cayenne.
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Edamame Rice Bowls
Shelled edamame (soybeans), aren’t just for Asian dishes. Here, they add fresh, subtle flavor to a warm rice salad studded with dried cranberries and olives. For a speedier supper, use instant brown rice in the recipe.more
Vegetable Gyoza and Edamame Succotash
Gyoza are crescent-shaped Japanese dumplings (sometimes called pot stickers) that can be steamed or pan-fried and are usually served as an appetizer. Here, they are stir-fried with frozen edamame succotash and topped with a black bean sauce for a spicy main dish. If you can’t find edamame succotashmore
Purple Cabbage Salad with Edamame, Golden Raisins, & Smoked Almonds
Perfect for potlucks, this salad keeps its crunchy texture.more
Edamame Pâté Sandwiches
The pâté can also be spread on crackers or thinned with additional water and used as a dip.more