01 Mar Food by Letter – E is for Edamame
Say it after us: “eh-da-ma-meh.” Edamame is the Japanese name for young soybeans and literally means “stem beans,” likely because they were traditionally sold with the stems still attached. These immature soybeans are harvested before they start to harden, and then quickly blanched and frozen to retain their fresh flavor (yum!).
Hailed as a superfood, edamame are low in fat and calories, but high in protein, fiber and most other essential nutrients. Some of the health benefits include:
A single cup of edamame has a whopping 14 grams of protein, making it an ideal plant-based energy source.
Edamame contains all nine essential amino acids.
It helps digestion! Edamame is an excellent source of fiber, just one cup has six grams of fiber.
It is a great source of folate, the nutrient linked to lowering the risk of heart disease and strokes.
With all of its nutrients, vitamins, and antioxidants, edamame helps in strengthening the immune system.
Traditionally, these protein powerhouses are prepared with a pinch of salt and added to soups, stews, salads, stir fry, and noodle dishes, or just eaten as a snack. We like roasting them up with some tasty parmesan for a crispy anytime snack, read our recipe below.
Toasted Edamame & Parmesan
1 (12 ounce) package frozen shelled edamame
1 tablespoon olive oil
1/4 cup grated Parmesan cheese
Salt and pepper to taste
- Preheat the oven to 400 degrees F, place the edamame into a colander and rinse under cold water to thaw. Drain.
- Spread the edamame beans into the bottom of a 9×13 inch baking dish. Drizzle with olive oil. Sprinkle cheese over the top and season with salt and pepper.
- Bake in the preheated oven until the cheese is crispy and golden, about 15 minutes.
Edamame is a tasty, nutritious legume that’s an excellent low-calorie snack option. The pods are boiled or steamed and may be served with salt or other condiments. In Japan, the name edamame is commonly used to refer to the dish. It literally means “stem beans”, because the beans were often still attached to the stem.
Edamame Quinoa Salad
by Christy Denney
Prep time: 10 minutes · Cook time: 20 minutes · Yield: Serves 16
- 2 cups quinoa, uncooked
- 4 cups water
- 1/2 teaspoon salt
- 1 cup celery, sliced
- 1 (15-oz) can corn, drained
- 1 (15-oz can) garbanzo beans, rinsed and drained
- 3/4 cup cilantro, finely minced
- 1 heaping cup dried cranberries
- 1 (12-oz package) edamame, cooked and shelled
- 2 red bell peppers, diced
- 1 cup sliced almonds (or any nut you like)
- 3 tbsp olive oil (more or less to taste)
- 5 tbsp lime juice (more or less to taste)
- salt to taste
- Add the quinoa, water, and salt to a medium saucepan and bring to a boil. Once at a boil, turn the heat down to low and cover. Cook for 15-20 minutes, or until done. Transfer to a large bowl and fluff with a fork.
- Add remaining ingredients and toss to combine. Add salt to taste. Chill unto ready to serve.
Summer Corn & Edamame Salad
Adapted from a recipe by Kitchen Treaty
Dairy Free – Gluten Free – Refined Sugar Free – Vegan – Vegetarian
Prep time: 10 mins · Cook time: 6 mins · Yield: 6 servings
- 2 ears fresh sweet corn, husks and silk removed (or about 1-1/2 cups frozen corn kernels, thawed)
- 10-ounces shelled edamame
- 1 pint cherry tomatoes, halved (10 ounces or about 1-1/4 cup)
- 1/2 small red onion, diced
- 5-6 medium basil leaves, chiffonade
- 2 tbsp extra virgin olive oil
- 1 tbsp white balsamic vinegar
- 1/2 tsp kosher salt + more to taste
- 1/4 tsp freshly ground black pepper + more to taste
- Set a large pot of water over high heat. Bring to a boil. Carefully add the corn cobs. Boil for three minutes. Remove with tongs and set aside to cool a bit. Add the edamame. Cook for three minutes. Drain and let cool for a bit.
- Cut the corn kernels off the cob (I set it on end and use a large, sharp chef’s knife. Be careful! Add them to the bowl along with the cooled edamame. Add the cherry tomatoes, onion, and basil.
- Drizzle in the olive oil and vinegar. Add 1/2 teaspoon salt and 1/4 teaspoon pepper.
- Toss well. Taste and add additional salt and pepper, if desired. Serve immediately or refrigerate until ready to serve. Keeps well for 2-3 days in the refrigerator.