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A complete guide to Edamame, with nutrition facts, health benefits, carbs and calories information, including one of the best edamame recipes.
What Is Edamame
Edamame is green and immature soy beans harvested before maturing. It’s a healthy soy-based ingredient with very low carbs.
It’s popular in many cuisines, for example: Japanese recipes. They are commonly served as a pre-meal snack in Japanese restaurants.
You can make it into pasta, spaghetti, noodles, hummus and salad. You can buy them at most grocery stores fresh, frozen or prepared.
Edamame Beans
Edamame beans are inside the pods and they are the edible part of the beans.
The pod is tough, hairy and inedible. Each pod contains an average of 2-4 beans, depending on the size and length of each pod.
On an average basis, each pod contains 3 tender green beans.
Boiled Edamame
This is one of the easiest edamame recipes. They are so good and healthy and costs only a small fraction of the price you pay at restaurants.
This amazing appetizer is very easy to make at home and takes only 10 minutes.
To boil the edamame, all you have to do is boiling the pods for 3-5 minutes in a pot of boiling water and add salt before serving.
See the recipe card for full information on ingredients.
Edamame Nutrition
Here is the summary nutrition information for one cup (5.5 oz or 156 g) of shelled edamame or the beans from USDA:
- 188 calories
- 18.4 g protein
- 13.8 g carbs
- 9.4 mg sodium
- 8 g fat
- 8 g fiber
- 3.4 g sugar
As you can see from the data, they are super healthy with a lot of nutrients. They are also loaded with vitamins and minerals.
Compared to other beans, lentils or peas, edamame has lower carbohydrates. It’s also low in calories and low fat.
They are great for people with diabetes because of the low sugar contents.
Health Benefits
Here are the list of benefits that will boost your health:
- For people with diabetes, soy protein in edamame beans will help reduce insulin resistance, kidney damage and fatty liver in people with diabetes.
- The beans reduce LDL cholesterol (bad cholesterol) and increase good cholesterol in men.
- Protects against cancer and heart disease.
- Prevents boss loss and osteoporosis in women.
- Promotes healthy heart functions.
Frequently Asked Questions
Yes, you can. Steaming works the same way as boiling and it takes about the same time to cook the beans.
They are low in carbs per serving, so you could eat the beans in moderation if you are on a low-carb diet.
If you are on a strict keto diet, I don’t recommend it.
This recipe is only 104 calories per serving.
What To Serve With This Recipe
Serve this appetizer with main dishes. For a healthy Japanese meal and easy weeknight dinner, I recommend the following recipes.
I hope you enjoy this post as much as I do. If you try my recipe, please leave a comment and consider giving it a 5-star rating. For more easy and delicious recipes, explore my Recipe Index, and stay updated by subscribing to my newsletter and following me on Facebook, Pinterest, and Instagram for new updates.
Other Recipes You Might Like
Edamame Recipe
Ingredients
- 12 oz. (350g) frozen edamame
- water, for boiling
- 1 teaspoon kosher salt
Instructions
- Thaw the frozen edamame at room temperature.
- Bring a pot of water to a boil. Drop the edamame into the water and boil for about 3 minutes. Drain the water.
- Transfer the edamame to a large bowl, add the kosher salt, and toss a few times until the salt is evenly distributed. Serve immediately.
- To eat edamame, you can peel the pod open with your hands and pick out the edamame beans. Alternatively, you can use your fingers to squeeze the pods and push the edamame beans directly into your mouth.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Toss in Toasted sesame oil and hot chili oil and then sprinkle Himalayan sea salt
Edamame is the best! I like adding other spices like lemon pepper!
Love them, I like to add a drizzle of toasted sesame oil. Really delicious
Yum I love edamame, I tried my very first ones at Nobu in Perth and we now have them at home for snacks.
I love your pictures so beautiful. Tried the recipe with success so fast and easy.
Hi Ken, thanks so much for trying my edamame, please try more recipes on my site: https://rasamalaysia.com/recipe-index-gallery/
The BEST edamame recipe I have found online. Perfect and so easy!
Thanks Michelle for your sweet comment on edamame. :)
How do you make other dishes using edamame?
Please check the links on the post. You can make salad or garlic butter edamame.
Thank you this is very helpfull. I just bought some and not used to eating it so will put it on my Pinterest pins. I have only had it once in a resturant. Happy New Year.
Hi Sue thanks for your comment. Happy New Year and now you can try this edamame recipe!