Edamame
Glycine maxClinical Encyclopedia
Edamame are young soybeans harvested before they ripen, rich in protein and fiber, making them a nutritious snack or addition to meals.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Edamame can be boiled or steamed and served with a sprinkle of sea salt. They can also be added to salads, stir-fries, or blended into dips.
Smart Selection & Storage
Choose bright green pods that are firm and plump. Avoid any that are yellowing or have blemishes.
Store fresh edamame in the refrigerator in a breathable bag. Cooked edamame can be refrigerated for up to 3 days.
Myths vs Realities
MythEdamame is unhealthy because it is high in fat.+
MythEating edamame can cause hormonal imbalances.+
MythEdamame is only for vegetarians and vegans.+
Healthy Recipes
Edamame and Quinoa Salad
A refreshing salad combining protein-rich edamame and quinoa, tossed with a zesty lemon vinaigrette.
- 1 cup cooked quinoa
- 1 cup shelled edamame
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, shelled edamame, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine.
Spicy Edamame Hummus
A twist on traditional hummus, this spicy edamame version is perfect for dipping or spreading.
- 1 cup shelled edamame
- 1/4 cup tahini
- 2 tablespoons olive oil
- 1 garlic clove
- 1 tablespoon lemon juice
- 1 teaspoon cayenne pepper
- Salt to taste
- 1. In a food processor, combine edamame, tahini, olive oil, garlic, lemon juice, cayenne pepper, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh veggies or whole grain pita.
Edamame Stir-Fry with Tofu
A colorful stir-fry featuring edamame, tofu, and a variety of vegetables, packed with flavor and nutrients.
- 1 cup shelled edamame
- 1 block firm tofu, cubed
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. Heat sesame oil in a pan over medium heat and add cubed tofu, cooking until golden brown.
- 2. Add bell pepper, carrot, and edamame, stir-frying for about 5 minutes.
- 3. Stir in soy sauce and ginger, cooking for an additional 2 minutes before serving.
Edamame and Avocado Toast
A nutritious twist on avocado toast, topped with protein-rich edamame for an extra boost.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/2 cup shelled edamame
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast and top with shelled edamame and red pepper flakes if desired.
Edamame and Brown Rice Bowl
A wholesome bowl featuring brown rice, edamame, and a variety of colorful veggies, drizzled with a sesame dressing.
- 1 cup cooked brown rice
- 1 cup shelled edamame
- 1/2 cup shredded carrots
- 1/2 cucumber, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon sesame seeds
- 1. In a bowl, layer cooked brown rice, shelled edamame, shredded carrots, and cucumber.
- 2. In a small bowl, mix soy sauce and sesame oil, then drizzle over the bowl.
- 3. Sprinkle with sesame seeds before serving.
Edamame and Spinach Soup
A light and nutritious soup made with edamame and spinach, perfect for a healthy appetizer or light meal.
- 2 cups vegetable broth
- 1 cup shelled edamame
- 2 cups fresh spinach
- 1 onion, chopped
- 1 garlic clove, minced
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add vegetable broth and bring to a boil, then add edamame and spinach.
- 3. Simmer for 10 minutes, then blend until smooth and season with salt and pepper.
Edamame and Sweet Potato Cakes
Delicious and healthy cakes made with mashed sweet potatoes and edamame, perfect for a snack or light meal.
- 1 cup mashed sweet potatoes
- 1 cup shelled edamame
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. In a bowl, mix mashed sweet potatoes, edamame, breadcrumbs, egg, garlic powder, salt, and pepper.
- 2. Form the mixture into patties and cook in a skillet over medium heat until golden brown on both sides.
- 3. Serve warm with a dipping sauce of your choice.
Edamame and Corn Salad
A vibrant salad featuring edamame and sweet corn, tossed with a tangy lime dressing for a refreshing dish.
- 1 cup shelled edamame
- 1 cup corn kernels
- 1/4 cup red onion, diced
- 1/4 cup cilantro, chopped
- 2 tablespoons lime juice
- Salt and pepper to taste
- 1. In a large bowl, combine edamame, corn, red onion, and cilantro.
- 2. In a small bowl, whisk together lime juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss to combine.
Edamame Pesto Pasta
A healthy pasta dish featuring a vibrant edamame pesto, perfect for a quick and nutritious meal.
- 2 cups cooked whole grain pasta
- 1 cup shelled edamame
- 1/4 cup basil leaves
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a food processor, blend edamame, basil, olive oil, lemon juice, salt, and pepper until smooth.
- 2. Toss the cooked pasta with the edamame pesto until well coated.
- 3. Serve warm or at room temperature.
Edamame and Chickpea Salad Wraps
Healthy wraps filled with a protein-packed mixture of edamame and chickpeas, perfect for a light lunch.
- 1 cup shelled edamame
- 1 cup canned chickpeas, rinsed
- 1/4 cup Greek yogurt
- 1 tablespoon lemon juice
- 4 large lettuce leaves
- Salt and pepper to taste
- 1. In a bowl, combine edamame, chickpeas, Greek yogurt, lemon juice, salt, and pepper.
- 2. Spoon the mixture into the center of each lettuce leaf.
- 3. Wrap the lettuce around the filling and serve immediately.
Frequently Asked Questions (FAQ)
What are the health benefits of edamame?
Edamame is high in protein, fiber, and essential nutrients, which can support muscle growth, digestion, and overall health.
How should I cook edamame?
Edamame can be boiled or steamed for about 5-7 minutes until tender. They can be served warm or cold.
Can I eat edamame if I'm allergic to soy?
No, individuals with soy allergies should avoid edamame as it can cause allergic reactions.
Is edamame a complete protein?
Yes, edamame contains all nine essential amino acids, making it a complete protein source.
How many calories are in edamame?
There are approximately 121 calories in 100 grams of cooked edamame.
Can I eat edamame raw?
While edamame can be eaten raw, it is typically cooked to enhance flavor and digestibility.
What is the glycemic index of edamame?
Edamame has a low glycemic index of 18, making it suitable for blood sugar management.
How should I store edamame?
Fresh edamame should be stored in the refrigerator and consumed within a few days for optimal freshness.