Edamame is edible young soybeans that are full of nutrients. Enjoy the soybeans in the pods as a snack or the shelled soybeans in many dishes!
Edamame (枝豆) are edible young soybeans that are picked before ripening. Eda (枝) means ‘stems’ and mame 豆 means ‘beans,’ as traditionally they are often sold in pods with the stems attached. In Japan, you can find edamame being served as a snack or as an appetizer in Japanese restaurants.
These young soybeans are eaten before they are fully mature because the flavors are nutty, buttery, and sweeter. Edamame beans are the exact same soybeans that are used to make tofu, soy milk, soy sauce, natto, tempeh, and other soy products.
Where to Buy Edamame
You can find edamame sold in the freezer aisle at most grocery stores in the US. They are also available shelled, fresh, or frozen.
Between June to September, I can find fresh edamame pods which come in stalks at my local Japanese grocery stores. The freshly cooked beans are a treat!
Otherwise, I often stock up on the frozen ones — both pods or shelled — as they are frozen shortly after being picked to preserve the freshness. Check the label when buying frozen edamame. It may be imported from Asia or grown in the United States. Organic is best. Do make sure there are no additives, it should be just edamame and maybe salt.
You might find fried or dried shelled edamame called mukimame (むき豆, literally “shelled beans”) in the snack aisle at Asian or Japanese supermarkets, which are delicious and addicting.
Health Benefits
There are a lot of health benefits of edamame. It’s rich in fiber, calcium, isoflavones, folate, and other nutrients. There are observational studies that suggest it can lower cholesterol levels and may reduce the risk of prostate and breast cancer.
Edamame is also one of the few plant-based foods that have a complete protein, meaning it contains all the nine essential amino acids that the body cannot produce on its own. This makes edamame an excellent choice of protein for vegetarians, vegans, or anyone who wants to eat more plant-based food.
For those on a keto diet, it’s also low in carbohydrates and calories. 1/2 cup of serving of edamame packs a lot of fiber, protein, and other mineral content which are needed for our bodies.
How to Cook Edamame
If you’re able to find fresh edamame during the summer season, do try to cook them at home. The traditional Japanese method to cook fresh, whole edamame is to boil the pods in 4% salt water. You can also steam them. Enjoy edamame warm, cold, or at room temperature.
I have a detailed recipe for cooking fresh and frozen edamame using the Japanese method.
For frozen edamame, do not follow the instructions provided in the package. I have shared the 3 reasons why you shouldn’t follow the package instructions in the post.
How to Microwave Edamame
For precooked frozen edamame, place them in a bowl and add half a teaspoon of water. Cover and microwave on high for three minutes.
Edamame Recipes
I love serving edamame in pods as an appetizer, but I also use the shelled edamame in many of my Japanese dishes. They make a great pantry ingredient and a plant-based protein. The mild and sweet and buttery taste of edamame pairs well with many dishes. Try including them in soups, hot pots, noodle dishes, salads, stir-fries, or in your bento lunch box!
- DIY Rice Bowls with Edamame
- Vegetarian Ramen with Edamame
- Poke Bowl with a side of Edamame
- Soba Noodle Salad
- Creamy Miso Pasta with Tofu, Asparagus, and Edamame
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