How to Cook with Edamame: Nutrition, History, and Delicious Ways to Use It
Learn how to cook with edamame in this complete guide! Discover its history, nutrition benefits, and easy, delicious plant-based recipes to try at home.
Edamame 101: How to Cook, Eat, and Enjoy This Nutritious Plant-Based Powerhouse
Meet edamame, the vibrant green soybean that’s as nutritious as it is versatile. Long cherished in cuisines from Asian countries, edamame is a global favorite for adding plant-based protein, fiber, and flavor to meals. In this guide, you’ll learn how to cook edamame, from boiling and steaming to adding it to salads, grain bowls, stir-fries, and snacks. I’ll explore edamame’s rich history, impressive nutrition profile, and creative ways to use it in everyday cooking. Whether you’re a seasoned plant-based eater or just looking to add more healthy, satisfying ingredients to your diet, edamame is a simple, delicious place to start.
What Is Edamame?
You probably know edamame as one of your favorite starter courses at a Japanese restaurant, but it’s so much more than that! Essentially the fresh green soybean, edamame is a wholesome, versatile food packed with star nutrients. The soybean originated in Southeast Asia, and was cultivated by the Chinese as early as 1100 BC. Soybeans quickly became a key food in traditional Japanese, Chinese, and Korean diets. You can find edamame in the shell or shelled at most supermarkets (fresh or frozen), and it makes a fabulous, nutrient-rich ingredient in so many dishes, such as stews, salads, curry dishes, stir-fries, pasta dishes, veggie burgers, grain bowls, hummus, and more.
Edamame Nutrition
Soybeans contain a bounty of vitamins, minerals, and important nutrients. A one-cup serving has just 189 calories, but packs a hefty 32% DV (based on 2,000 calories per day) of dietary fiber, 34% DV of protein, and an impressive 121% DV of the B vitamin, folate. A number of studies have found that soyfoods are beneficial for health. One reason is soy’s ability to lower cholesterol and promote heart health. Soy also contains isoflavones, a type of phytoestrogen that has been researched for its benefits for bone health and osteoporosis, certain cancers, and hot flashes in postmenopausal women. While some previous animal studies associated soy intake with breast cancer risk, newer research has been favorable. The American Institute for Cancer Research reports that consuming up to two or three servings per day of soy products is safe for everyone, including breast cancer survivors, and may even be protective.
Edamame Nutrient Buzz
| 1 cup edamame | |
| Calories | 189 |
| Dietary fiber | 8 g (32% DV) |
| Protein | 17 g (34% DV) |
| Vitamin K | 41 mcg (52% DV) |
| Thiamin | 0.3 mcg (21% DV) |
| Folate | 482 mcg (121% DV) |
| Iron | 3.5 mg (20% DV) |
| Manganese | 1.6 mg (79% DV) |
DV=Daily Value, g=grams, mcg=micrograms, mg=milligrams
Cooking with Edamame
Edamame is so versatile and easy to prepare! Look for frozen or fresh whole edamame in the pod, or shelled edamame. Semply steam edamame (in pod or shelled) it in a pot of boiling water for 2-3 minutes for frozen, or 8-10 minutes for fresh. Drain and rinse with cold water, and season with soy sauce, garlic, chili oil, and sea salt. You can also cook edamame in the microwave with a small amount of amount of water on the high setting for 3-5 minutes. Shelled frozen edamame is an easy ingredient to stock in your kitchen, and it can be used in just about any recipe that calls for cooked beans. Check out some of my favorite tips for cooking with edamame below.
I have so many recipes starring edamame on my blog, such as Mediterranean Edamame Quinoa Bowls and Edamame Bok Choy Brown Rice Bowl. And I’m excited to share with you one of my latest recipes on edamame: this aromatic, flavorful Edamame Masala Brown Basmati Rice Bowl. Don’t forget to check out my video on how to prepare this recipe here.
Top 5 Ways to Use Edamame
1. Toss into Salads
One of my favorite ways to use edamame is in salads. These hearty green soybeans go so well with a variety of plant-based ingredients! Try edamame in salad combinations using fresh greens, seasonal veggies, fruits, nuts, and whole grains, like cooked farro and brown rice. Edamame is also my absolute go-to strategy for upping the protein in salads. One cup of edamame packs 17 grams of protein!
2. Build a Bowl
One of the simplest and most creative ways to serve a meal is in a bowl! The possibilities are limitless, the ingredients are interchangeable, the nutrition power is off the charts, and each bowl can be personalized and made to order. Edamame is the ideal component for any kind of bowl, especially those with global flair. Try them in a burrito bowl, my Edamame Bok Choy Rice Bowl or my spin on the Indian dish Chana Masala, Edamame Masala Brown Basmati Rice Bowl.
3. Whiz into Hummus
I love mixing up new flavors of hummus! Edamame is a great way to expand beyond chickpeas, thanks to its bright green color, and earthy flavor. The result is an absolutely gorgeous pastel green hue in your hummus, with a vibrant taste. Start with a basic hummus recipe swapping out part of the chickpeas for edamame, and use tahini, lemon juice, EVOO, and garlic—then taste and adjust as you go. I like to throw in a little parsley, cilantro or other green herbs. Serve as a dip for cut veggies or whole grain crackers, or as a spread for sandwiches.
4. Put it in a Veggie-Burger
Home-made veggie burgers are the way to go. Not only are you serving a patty filled with nutrient-rich whole plants—try quinoa, walnuts, oats, carrots, flax and of course, edamame!—but you control exactly what you put into them. What’s more, they’re super easy, can be made ahead, and they fit right into the lunchbox all week long. Serve with dipping sauce, and your family’s favorite burger accompaniments—lettuce, tomato, pickle, onion, and avocado.
5. Serve ‘em Straight Up!
As much as edamame will enhance the meal you serve it in, there is nothing as perfect as eating them straight out of the shell. Boil, steamed, or even microwaved, all you need is a bag of frozen or fresh edamame, a pot or bowl of water, and a little salt or seasoning of choice. Cook then serve warm or at room temp and enjoy the easy shelling and pop-able deliciousness of these little soybeans.
Top Edamame Recipes
Healthy Edamame Chard Brown Rice Salad
Edamame Grain Vegan Burgers
Mediterranean Bowl with Edamame and Quinoa
Edamame Masala with Brown Rice
Jade Edamame Brussels Sprout Rice Bowl
Edamame Bok Choy Rice Bowl
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Awesome post
Hi Sharon, I consume 2 servings of tofu at breakfast on top of my steel cut over nite oats and berries and banana with greens steamed on the side. Is there an upper limit to consuming soy foods in a day?
I enjoy your website. Sincerely, Karin
Thanks for reaching out! The safe amount of soy foods intake is up to 3 servings per day, which would include any tofu, tempeh, soy milk, soy nuts, soybeans, or soy protein.