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What Is Edamame?
Edamame are young soybeans, green and unripe in their pods. The green soybeans are picked early, unlike mature soybeans that are dry and firm, and used for making soy products like tofu and soymilk. Cooked edamame beans are eaten directly from the pod and the shell is discarded. Hulled edamame beans are sold for convenience and can be found in the frozen aisle of Asian grocery stores. The shelled beans are easily added to salads and stir-fries and can be made into a dip.
How to Serve Edamame
Edamame pods are a popular snack in Japan and are often served in restaurants as an appetizer or with a glass of cold beer. Traditionally edamame is blanched in lightly salted water and served from the pods, either warm or cold. Eating edamame is simple: Just squeeze the beans out of the pods into your mouth, and discard the shells in a separate bowl.
How to Steam Edamame
In a medium pot, fill with an inch of water in a pot and bring it to a boil. Place the edamame in a steaming basket, cover pot with a lid, and steam for eight to ten minutes for fresh edamame and two to three minutes for frozen edamame. Finish with a sprinkling of flaky sea salt.
9 Recipe Ideas for Edamame
- Spice edamame recipe: After boiling or steaming whole edamame beans, sprinkle them with different toppings like flaky sea salt, gochugaru (Korean red pepper powder), grated parmesan cheese, fresh lime juice, grated garlic, sesame seeds, and sumac.
- Healthy fried rice with edamame: Try making a healthier version of your favorite Chinese take-out by adding edamame to fried rice with brown rice, carrots, scrambled egg whites, garlic, soy sauce (or tamari), and scallions.
- Shrimp and edamame stir-fry recipe: Make a healthy, protein-packed stir-fry using shrimp, string beans, red peppers, and edamame, all garnished with fresh cilantro, green onions, and sesame seeds.
- Edamame hummus: To make a healthy dip, try adding edamame beans to your hummus. In a food processor, combine 1 ½ cups cooked edamame beans, ¼ cup tahini, ¼ cup water, 1 teaspoon grated lemon zest, 1 garlic clove, 1 teaspoon cumin, and juice from one lemon. Season with salt and serve with veggies for dipping.
- Soba noodle salad recipe: For a refreshing, healthy meal try making a cold soba noodle salad. Cold noodles are combined with edamame beans, julienned carrots, bell peppers, grated cucumbers, and green onions. Toss with sesame oil and rice vinegar dressing.
- Edamame soup recipe: Tired of boring pea soup? Try swapping out peas with edamame and puree the soup until it is smooth and creamy. Use vegetable stock as a base for a vegan-friendly option.
- Noodle soup with edamame: Keep a bag of frozen shelled edamame in your freezer for an easy source of protein to your Asian noodle soups. Dress up ramen, soba, udon noodles, and rice noodles with a handful of these tasty beans. Add the frozen beans directly to the simmering broth two minutes before the end of your cooking time.
- Roasted edamame recipe: Shelled edamame beans can be roasted for a gluten-free healthy snack or side dish that is rich in protein. First thaw, rinse and dry the edamame. Preheat oven to 475 degrees F. Toss 2 cups of edamame with 1 tablespoon olive oil, 1 teaspoon soy sauce, and ½ teaspoon ground cumin. Roast on a parchment-lined pan for 20 minutes, turning the pan halfway through cooking. Season with a pinch of salt and black pepper.
- Grain bowls: Try topping off your favorite grain bowl with high-protein edamame beans. For an Asian inspired recipe, try brown rice topped with baby bok choy, shiitake mushrooms, avocado, edamame, and a poached egg with miso dressing.
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