21 Edamame Recipes (High-Protein and Nutritious)

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Are you looking for delicious edamame recipes that are packed with protein and always please the palate? These incredible picks will spice up everything from snack time to a run-of-the-mill weekday dinner. Plus, they’re ready in a flash!

When I first discovered the beauty of edamame, I assumed that these little soybeans were just too good to be true.

Could a tiny bean really be filled with fiber and antioxidants while having the power to improve my blood lipid profile?

In short – YES!

If you want to incorporate these protein-packed wonders into your diet creatively, then you’ll want to stick with me.

I’ve rounded up an amazing list of edamame recipes that’ll make snack time soar, and dinners feel way more exciting.

And if that wasn’t enough to tempt you, these recipes store like a dream for those manic Meal Prep Mondays!

Ah, it’s the little things in life.

What is edamame?

In Japan, edamame means “stem beans” (枝 eda= “branch” or “stem” + 豆 mame = “bean”). The name originated from the traditional way of selling them: with the pods still attached to their stems.

But really, edamame beans are simply young soybeans. They are harvested and picked from the fields before they have ripened. 

The taste of edamame is quite nutty with a subtle hint of sweetness. Their texture is firmer than peas but still soft when you bite into them.

21 Amazing Edamame Recipes

How to cook edamame

If you are lucky, you might be able to find fresh edamame beans in season between June and September. But you can easily find them all year round in the frozen aisle of most grocery stores.

They come in two forms: pods or beans. 

Frozen edamame

Frozen edamame is normally sold pre-cooked, which means all you need to do is defrost them, and you can eat them straight away. 

There are 3 ways to defrost edamame and warm them up for these recipes. And you can use these methods for both edamame in pods and shelled edamame.

Boiling edamame

This method simply requires a pot of salted water. Bring a pot of water to a boil, add a bit of salt, add the edamame, and cook the beans for 4-5 minutes until they are soft inside and fully defrosted. Drain, and let them cool for a few minutes before seasoning and serving them.

Steaming edamame

As with the boiling method, you will need to put a pot with water to the boil. Then, once it’s boiling, add a steamer or a colander with the frozen beans on top. Let them cook for about 10 minutes, remove them from the steamer, season, and serve.

Microwaving edamame

This is by far my favorite method to cook frozen edamame beans. First, it’s much quicker than the other 2 methods. Second, it’s quick. Is there more to add?

Rinse the beans under warm running water, then put them in a microwave-safe bowl and cover. Check the package instruction, but normally, you need to microwave them for 3-4 minutes at the higher power settings.

Once ready, let them cool for a bit until they are safe to handle. Season and serve.

Fresh edamame

In the unlikely event that you’ll decide to buy fresh edamame, I just want to give you a couple of tips on how to cook them.

  1. First, you need to cut the pods’ tips to clean them and remove any stems. By cutting off both ends, you’ll create small holes that will allow boiling water to enter the pods and cook the beans faster.
  2. Then scrub them well with a bit of salt. And wash them under running water. This will help remove the fuzzy hair on the pods and help keep the bright green color. 
  3. Bring a pot with salt water to a boil and boil the pods for 5 minutes. Once cooked, drain them and let them cool off for a few minutes before seasoning.

What is the best way to eat edamame?

Traditionally edamame beans are blanched in lightly salted water and served warm in their pods.

Eating edamame couldn’t be easier: you just need to squeeze the beans out of the pods into your mouth and dump the shells in a separate bowl.

Hand picking salted edamame pods from a bowl

How to store edamame

If you have any leftovers, simply place them in an airtight container and put them in the fridge for up to 3 days. You can then warm them up for a minute in the microwave before eating them.

Health benefits of edamame

Edamame beans are extremely healthy and packed with plant protein, vitamins, and minerals.

Some of the reasons why you should incorporate them into your diet:

  • High in protein
  • Rich in vitamins and minerals, including vitamin K and folate.
  • Great source of iron.
  • Help to keep blood sugar stable.

A Health Note On Soy

I know some people think soy can cause issues if you have thyroid problems. I read a lot of literature about this (including this study and this study), and there is no evidence to prove that the use of soy in humans reduces thyroid function.

Of course, each person is different. I have thyroid problems, and soy doesn’t cause me any reactions. But you are the only one that knows how your body feels with certain foods.

So do what’s good for you.

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21 Edamame Recipes (High-Protein)

Are you looking for delicious edamame recipes that are packed with protein and always please the palate? These incredible picks will spice up everything from snack time to a run-of-the-mill weekday dinner. Plus, they’re ready in a flash!
Course: Lunch, Main Course, vegan, vegetarian
Author: Sara Trezzi

Instructions

  • Select your favorite recipe from the list above.
  • Prepare all the ingredients you’ll need.
  • Prep your favorite edamame recipe in no time!

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