Whether you find your edamame fresh, frozen or canned, there are endless ways to enjoy nature?s original, heart healthy, finger food. Like other soyfoods they?are low in saturated fat, are cholesterol-free, and contain high-quality protein, essential fatty acids, dietary fiber, and numerous other nutrients.
These fun pods are under 200 calories per 1 cup serving, have 17 grams of complete protein and 8 grams of fiber. They are an excellent source of magnesium and a good source of potassium, iron, vitamin C and B-6.
- A Spicy Snack. Mix a ? cup cooked and shelled edamame with a pinch of salt and a ? teaspoon (more/less to adjust spice level) of ground cayenne pepper. This spicy snack is a great afternoon pick-me-up!
- Right Out of the Pod. Eating edamame out of the pod is both fun and delicious. Simply steam then toss with a pinch of course salt. Serve with a bowl for the shells and enjoy!
- Wrap ?em! In a medium bowl, toss a ? cup of shelled edamame with a tablespoon of red onion and ? cup each of shredded carrots and diced cucumber. Add 2 tablespoons of light balsamic vinaigrette and toss. Please the salad in a whole wheat tortilla. Wrap and enjoy.
- ?Soup & Stir-Fry. To retain texture and color, add edamame to the end stage of soups and stir-fry dishes.
- Succotash. Replace lima beans with edamame in your favorite succotash recipe. This side dish pairs perfectly with just about any lean protein.
- Rice & Beans. Edamame is a great substitute for black beans or other varieties of beans. The soybeans have more crunch and pair beautifully with rice.
- Pasta! Add shelled edamame to pasta along with a variety of seasonal vegetables. Finish with a light olive oil, lemon juice sauce, and fresh parmesan cheese.
- Top Your Salad. Add ? cup of shelled edamame to your salad for a boost of protein. Only 100 calories!
- Blueberry Shrimp Salad. Edamame adds texture, flavor, and color to this flavorful Blueberry Shrimp Salad.
- Dips & Salsas. Edamame can be added to your favorite salsas for texture and protein. Puree the beans with olive oil, salt, pepper, and lemon juice for a quick dip. Serve with whole wheat crackers.
Want another way to enjoy edamame? How about a simple salad with edamame as the star of the dish!