Garlic Edamame Recipe - The Recipe Critic (2024)

FAQs

What is the healthiest way to eat edamame? ›

Salads. Shelled edamame are a great way to add plant-based protein, flavor, and hearty texture to a salad. Keep frozen shelled edamame as a freezer staple for a quick and easy no-cook protein.

Boiling Edamame

Add in-shell edamame and cook until the beans inside the pods are tender about 5 minutes. Drain, rinse with cold water to cool, and season to taste before serving.

Add in-shell edamame to a pot of salted, boiling water. Boil frozen edamame for one to two minutes and fresh edamame for five to six minutes until the beans are bright green and tender. Drain and rinse pods in cold water.

Detailed nutrition comparison for edamame vs broccoli. Broccoli is an excellent source of Vitamin C. Edamame has more thiamin and folate. Both edamame and broccoli are high in calcium, dietary fiber and potassium.

While fats can be part of a healthy diet, too much fat in your diet is linked to health conditions like type 2 diabetes and obesity. Limit your risk by sticking to one ½ cup serving of edamame per day.

You can reheat edamame from the refrigerator or frozen, in the microwave or air-fryer, or by steaming, boiling, or roasting. You can also add edamame to a stirfry. Take care not to overcook the edamame when reheating as the beans will lose their fresh green color and crispness.

But whatever you do, you won't want to eat edamame shells, no matter how green, vibrant, or alluring they might appear. While Epicurious notes that the shells themselves aren't toxic, they are difficult to chew and will likely be a challenge to swallow and digest.

If you do not have a condition that may worsen with edamame consumption, about 0.5-1 cup daily is good for your health. The following are some of the most common edamame benefits: Complete source of dietary protein: Edamame contains all 9 essential amino acids and is the only plant-based source of complete protein.

The table below shows the levels of some of the main nutrients in one cup (160 grams) of cooked edamame ( 1 ). Edamame contains significantly more vitamin K and folate than mature soybeans ( 3 ). In fact, if you eat a whole cup (160 grams), you will get around 56% of the DV for vitamin K and more than 100% for folate.

How do you tell if edamame is fully cooked? ›

COOK'S TIP. To determine if edamame beans are properly cooked, squash one between your fingers. The flesh should break apart and flatten out quite easily. If it doesn't, it needs to be cooked longer.

Available shelled, in the pod, fresh, or frozen, they are a popular, plant-based food that may be good for a person's health. Edamame beans are naturally gluten-free and low in calories. They contain no cholesterol and provide protein, iron, and calcium.

If your edamame is fresh and still in their pods, either boil them in salted water or put them in a steamer and sprinkle with a little sea salt once cooked. This will normally take between 5-6 minutes, although some suggest that they should be boiled for 20 minutes. They can then be eaten either hot or cold.

Edamame is tossed with chili powder, red pepper flakes, oregano and salt for a twist on the popular Japanese snack.

How do I eat edamame? If your beans are still in the pod, put the pod in your mouth and squeeze or bite the beans from the pod. Don't eat the pod!

Edamame is a rich source of several essential nutrients, including commonly undercosumed vitamins and minerals, such as iron, magnesium, and potassium. Magnesium and potassium are commonly low in most American's diets due to overreliance on ultra-processed foods and underconsumption of fruits and vegetables.