Posted by Stephanie Clarke on Tue, Feb 23, 2010
You may know edamame as an appetizer served at Japanese restaurants–but this is one treat that shouldn't be limited to a before-dinner dish nor to restaurants! Edamame, whole soybeans that are harvested early when the beans are green and sweet and are generally parboiled and frozen, are a nutritious and fuss-free food.
Why I can't live without them: Edamame are so delicious and easy to prepare that you almost forget they're also good for you (the legume is considered a veggie by some, but they're classified as a protein by the USDA). Either way, they're a wonderful source of fiber and protein, making them a prime hunger-fighting snack on their own. A cup of edamame in the shell contains 120 calories, 5 grams of fat (most of it the healthy kind), 5 grams of fiber and 10 grams of protein.
How to buy them: Look for precooked and frozen edamame in the pod. (Fresh edamame can be hard to find and doesn't keep very long.) That way, you'll always have a healthy portable snack or appetizer that's ready in minutes. Not to mention, frozen edamame, which are steamed and then flash frozen, retain nearly all of the nutrients they contain at picking, including powerful antioxidants like lutein and beta-carotene. They can last around five months in the freezer.
My favorite way to eat them: As is! The beauty of these beans is that you can take them out of the freezer, stick them in a snack bag and bring them with you wherever you go. By the time you're ready to eat them mid-morning or afternoon, they're thawed and ready to enjoy. If you want to eat them right away, simply stick them in the microwave for a minute until they're thawed. I should also mention that the pods are not typically eaten because they're tough and fibrous. (I forgot to mention this little detail to a friend once and he ate an entire bag, pods included. While it won't hurt you, it might take you hours to finish your meal with all that chewing!) Simply pinch the pod between your two fingers and slide the beans out with your teeth. For a little added flavor, sometimes I dip my edamame in a low-sodium soy sauce.
Where to find them: Most major grocery stores carry edamame in the frozen vegetable section. You can also find them at specialty stores and markets like Whole Foods and Trader Joe's.
Are you a fan of edamame? If so, let us know how you enjoy the legume!
Posted by Beth Sumrell-Ehrensberger on Mon, Oct 12, 2009
You may have spotted edamame on restaurant menus, in the freezer section of your grocery store or even at the deli salad bar. The little green bean with a funny name is turning up all over the place. What is this exotic new food, exactly?
It's not so new or exotic, as it turns out. Edamame is just soybeans (usually still in the pod) with a fancy uptown name. Who knew? Most of my life, I've regarded soybeans, ahem, edamame, as just another scrubby plant that divides the rural highways en route to vacation. But edamame is worthy of the fuss: When it comes to protein, you can't beat it. There is only one plant-based protein that is considered to be a complete protein, and it's—you guessed it—the soybean. What's more, for about 300 calories per one-cup serving, edamame delivers 29 whopping grams of satiating protein, which is about twice as much as other beans. Plus, it boasts 10 grams of fiber and 9 milligrams of iron to fill you up and provide an fatigue-fighting boost. As a bonus, edamame is also the richest dietary source of isoflavones, which act as phytoestrogens that may help protect against some types of cancer and osteoporosis. (If you're worried about soy and its effect on breast cancer, most studies suggest that moderate amounts of dietary soy—from food not supplements—is probably OK. If you're at risk for cancer, you can check with your doctor.)
Edamame beans are great in pasta salad, as well as in mixed green salads, too. Need a quick veggie side? Simply steam edamame and dress with a little olive oil and bottled roasted garlic. You can also use them to add more nutrition to trail mix: Toss salted, roasted edamame with a handful of whole grain cereal and a tiny box of raisins.
Soybeans, edamame—whatever you call them, make sure you toss them into your cart!
For more healthy-eating and recipe ideas, check out TheBestLife.com.