Edamame is a preparation of immature soybeans in the pod that is commonly found in East Asia. The green soybeans are picked before ripening and then either boiled or steamed.
Preparation
Add uncooked edamame to a pot of boiling water and cook for about 5 minutes. Add salt to taste and voila, your edamame are ready to enjoy! In case you’re new to this wonderful legume, the shells are not edible so you’ll need to squeeze out the beans with your teeth.
Storage Tips
Edamame will keep refrigerated in a perforated plastic bag or container for about a week. Frozen, the soybeans will last a few months.
Nutrition
Edamame soybeans are packed with essential vitamins and nutrients, including fiber, folate, manganese, iron, and calcium. They also contain high levels of essential fatty acids and are an excellent source of protein. Just one cup can satisfy about a third of your daily need for protein and yet contains only 189 calories, 1 gram of saturated fat, and zero cholesterol. In fact, soy protein has been shown to lower cholesterol levels, making it an excellent alternative to meat, which tends to raise cholesterol. Studies also show that soy intake can help regulate blood sugar and blood pressure, as well as prevent colon, breast, and prostate cancer.
While there is a fair amount of controversy regarding how much soy is recommended, it is generally agreed that consuming soy in moderation, and in minimally processed forms (like edamame!) can be greatly beneficial to your health. (Read more about the soy controversy from the Tufts Medical Center and get your edamame nutrition facts on Self.com.)
Seasonality
Aug, Sep, Oct,
Recipes
Cooked and Salted Edamame
Crispy Edamame
Edamame, Sugar Snap Peas, Beans and Beet Salad