Edamame
Glycine maxMacronutrient 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 is best enjoyed lightly salted. They can also be added to salads, stir-fries, or blended into dips.
Smart Selection & Storage
Choose edamame pods that are bright green and firm to the touch, avoiding any that are yellow or shriveled.
Store fresh edamame in the refrigerator and consume within a few days. Frozen edamame can be stored for several months.
Myths vs Realities
MythEdamame is unhealthy because it's a soy product.+
MythYou can eat edamame raw.+
MythEdamame causes weight gain.+
Healthy Recipes
Spicy Edamame Hummus
This vibrant and creamy hummus blends edamame with tahini and a kick of spice, perfect for dipping veggies or spreading on whole-grain wraps.
- 1 cup shelled edamame
- 2 tablespoons 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 shelled 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 vegetables or whole-grain pita chips.
Edamame Quinoa Salad
A refreshing salad featuring protein-packed quinoa and edamame, tossed with colorful veggies and a zesty lemon dressing.
- 1 cup cooked quinoa
- 1 cup shelled edamame
- 1 bell pepper, diced
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, shelled edamame, bell pepper, cucumber, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Edamame Stir-Fry with Tofu
This quick and easy stir-fry combines edamame and tofu with a medley of vegetables, all tossed in a savory soy sauce.
- 1 cup shelled edamame
- 1 block firm tofu, cubed
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1 garlic clove, minced
- 1. Heat sesame oil in a large skillet over medium heat, add cubed tofu, and cook until golden brown.
- 2. Add mixed vegetables, edamame, ginger, and garlic, stir-frying for 5-7 minutes.
- 3. Drizzle with soy sauce, toss well, and serve hot.
Edamame and Avocado Toast
A nutritious twist on classic avocado toast, topped with smashed edamame and a sprinkle of sesame seeds for added crunch.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1/2 cup shelled edamame
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1 tablespoon sesame seeds
- 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 toast, top with smashed edamame, and sprinkle with sesame seeds.
Edamame and Brown Rice Bowl
A hearty bowl featuring brown rice, edamame, and a variety of fresh veggies, drizzled with a tangy ginger dressing.
- 1 cup cooked brown rice
- 1 cup shelled edamame
- 1 carrot, shredded
- 1/2 cup shredded cabbage
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- 1 teaspoon ginger, grated
- 1. In a bowl, layer cooked brown rice, edamame, shredded carrot, and cabbage.
- 2. In a small bowl, whisk together rice vinegar, soy sauce, and grated ginger.
- 3. Drizzle the dressing over the bowl and serve immediately.
Edamame and Corn Fritters
Crispy and flavorful fritters made with edamame and sweet corn, perfect as a snack or appetizer, served with a tangy yogurt dip.
- 1 cup shelled edamame
- 1 cup corn kernels
- 1/2 cup whole wheat flour
- 1 egg
- 1 teaspoon baking powder
- Salt and pepper to taste
- Oil for frying
- 1. In a bowl, mix edamame, corn, flour, egg, baking powder, salt, and pepper until combined.
- 2. Heat oil in a skillet over medium heat, drop spoonfuls of the mixture, and fry until golden brown on both sides.
- 3. Serve hot with a yogurt dip.
Edamame Pesto Pasta
A vibrant and healthy twist on traditional pesto, blending edamame with basil and garlic, tossed with whole-grain pasta.
- 2 cups cooked whole-grain pasta
- 1 cup shelled edamame
- 1 cup fresh basil leaves
- 2 garlic cloves
- 1/4 cup olive oil
- Salt and pepper to taste
- 1. In a food processor, combine edamame, basil, garlic, olive oil, salt, and pepper, and blend until smooth.
- 2. Toss the cooked pasta with the edamame pesto until well coated.
- 3. Serve warm or at room temperature.
Edamame and Spinach Soup
A light and nutritious soup featuring edamame and spinach, blended to creamy perfection and seasoned with herbs.
- 1 cup shelled edamame
- 2 cups fresh spinach
- 1 onion, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a pot, heat olive oil over medium heat, add onion and garlic, and sauté until softened.
- 2. Add edamame, spinach, and vegetable broth, bringing to a boil, then simmer for 15 minutes.
- 3. Blend the soup until smooth, season with salt and pepper, and serve warm.
Edamame Stuffed Peppers
Colorful bell peppers stuffed with a mixture of edamame, quinoa, and spices, baked until tender for a wholesome meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1 cup shelled edamame
- 1/2 cup diced tomatoes
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked quinoa, edamame, diced tomatoes, cumin, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and bake for 25-30 minutes.
Edamame Energy Bites
Nutritious energy bites made with edamame, oats, and nut butter, perfect for a quick snack or post-workout boost.
- 1 cup shelled edamame
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup dark chocolate chips
- 1 teaspoon vanilla extract
- 1. In a food processor, blend edamame until smooth.
- 2. In a bowl, combine blended edamame, oats, almond butter, honey, chocolate chips, and vanilla extract.
- 3. Form the mixture into small balls and refrigerate for at least 30 minutes before serving.
Frequently Asked Questions (FAQ)
What are edamame?
Edamame are immature soybeans that are harvested before they ripen, typically enjoyed steamed or boiled.
Are edamame healthy?
Yes, edamame is rich in protein, fiber, vitamins, and minerals, making it a nutritious addition to a balanced diet.
How do you prepare edamame?
Edamame can be boiled or steamed for about 5-10 minutes and served with a sprinkle of salt.
Can you eat edamame raw?
It is not recommended to eat edamame raw as they are typically consumed cooked for better digestibility.
What is the glycemic index of edamame?
Edamame has a low glycemic index of 15, making it suitable for blood sugar control.
How much protein is in edamame?
Edamame contains approximately 11.9 grams of protein per 100 grams.
Are edamame suitable for vegans?
Yes, edamame is a great plant-based protein source, making it ideal for vegans.
How should edamame be stored?
Fresh edamame should be stored in the refrigerator and consumed within a few days for optimal freshness.