What to do with Edamame?

Edamame is a type of soybean that is harvested immaturely. Edamame is high in protein. One cup of frozen edamame provides 10 grams of protein, a great protein source for vegans and plant-based eaters. It also is high in fiber and plant-based omega 3 (alpha-linolenic acid, ALA) which is good for our GI and brain health. Edamame beans are also high in iron, folate and vitamin K which are important for maintaining red blood cell health.

Edamame is popular in Asian cuisines. You can buy them in their pods or in shelled form. In the U.S, shelled edamame is commonly found in the frozen section of grocery stores. Although people don’t eat the edamame pod, you can definitely cook them with the pods on. There are many ways to cook edamame: boil in water, bake in the oven, microwave or stir fry. Shelled edamame beans are good in stews, salads, soups, stir fried dishes, dips or smoothies. The possibilities are endless. Because of their mild flavor, you can use them in many different cuisines: Chinese, Japanese, Indian, Mediterranean, or Mexican, just use your imagination.

Since our family practices plant-based eating, I decided to experiment with frozen shelled edamame this month. When buying frozen shelled edamame, look for no added salt or with minimum quantities (less than 5mg sodium per serving). My edamame egg bites are great for a quick and easy breakfast or any time snack. Use this egg bites recipe as a base and add your own ingredients: replace green onions with any chopped vegetable or add shredded cheese. If you don’t have Mrs. Dash Seasoning Blend, use any seasoning powder you have on hand such as garlic or onion powder. You can also use black pepper instead of white pepper. I do encourage you try white pepper because it gives a different flavor than the black pepper if you have the ingredient on hand. It is also important to microwave the edamame until soft and then chop them into small pieces before mixing them with the egg batter. 

The edamame guacamole recipe is simple and adaptable. You can add any herbs and spices you like for different flavors: fresh (or dried) rosemary, cilantro, dill or thyme. Use sesame oil for an Asian flavor twist. Serve this as a party dip or spread along with variety of vegetable sticks, chips or crackers. You can also use it on your sandwiches as a healthier fat substitute for mayonnaise. This recipe is simple and versatile!

This edamame honey sesame stick recipe is easy to make and delicious to eat as a snack. The thought of removing the outer layer edamame bean skin and split them into halves may be daunting, but it is easy to do and only takes about ten minutes. Place the edamame in a bowl, and pour some hot water from the kitchen faucet over them. No waiting time required, place an edamame bean between your thumb and the index finger then rub the edamame bean in between those two fingers. The skin will come off easily. The edamame bean itself will split into halves at the same time you rub the fingers against each other. The reason to split the edamame beans in half is so that you can pat them as dry as possible before placing them into the food processor. No need to split the edamame beans into halves perfectly since they will be ground in a food processor.

Your hand is the only tool that you need to roll the dough into stick shapes. The texture of these edamame honey sesame sticks is between soft and crispy bread sticks. You can either bake them longer or roll the sticks thinner if you want them crispier.

Let me know which recipe you like the most, and share your own creations of edamame recipes too.

Happy Eating!