What Is Edamame?

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What is Edamame?
Edamame is the Japanese name for fresh soybeans, the young pods of the soybean plant. A single edamame is smaller than a lima bean, jade green in color and plump. The texture is creamy and edamame have a pleasant crunch. Nutritionally, ½ cup of edamame (boiled, drained, without salt) will provide 4 grams of fiber, 11 grams of protein, 130 milligrams of calcium and 140 IU Vitamin A.

Health Benefits of Edamame
Soy is a plant-based protein that can be a healthy substitute for high-saturated fat sources of protein. Soy is cholesterol free, low in fat, and contains heart-healthy fats. Soy can be an important addition to any weight-loss program.

A complete protein (containing all 9 essential amino acids), soy helps to build and maintain lean muscle mass, which can help improve recovery time and reduce post-exercise fatigue.
Soy helps support a healthy cardiovascular system. Most studies suggest that 25 grams of soy protein daily (along with a diet low in saturated fat and cholesterol), may reduce LDL (bad) Cholesterol and reduce the risk of Coronary Heart Disease (CHD). [FDA]
Soy is the only vegetable that contains more protein than carbohydrates.
Soy protein, like all protein sources, helps you to feel less hungry and helps you to feel full longer (reducing the urge to snack).
Soy reduces harmful free radical formation and oxidative stress through the antioxidants naturally present in soy (isoflavones and saponins).
Soy is thought to promote relief of menopausal hot flashes, night sweats, mood swings, and fatigue, and promote menopausal vaginal health.
Soy is believed to support PMS and menstrual health.
Soy is thought to support bone, hair, skin, and nail health.

Cooking with Edamame
Fresh is always best, but frozen edamame is available all year round at oriental food markets, health and natural food stores, and supermarkets. Edamame must be simmered, steamed, microwaved, boiled or sautéed before eating.

Easy and Delicious ways to incorporate soy into your diet

Edamame can be steamed or blanched, in or out of the pod, (just pop them out), and served with spicy sauces of soy, sesame oil, ginger, garlic and sambal , (a spicy Thai pepper sauce).
Edamame can be added to soups during the last 10 minutes of simmering for added color (longer cooking may fade the color) and nutrients.
Steamed edamame can be added to fresh or root vegetable salads for extra crunch and nutrients.
Pasta tossed with steamed edamame, vegetables, salmon, olives, garlic, basil and vegetable oil will provide a meal with extra protein, flavor and fiber.
Edamame holds up well in all types of rice, including Jasmine or sticky rice. Brown rice serves as a great base for steamed edamame.
Oriental sticky rice can be rolled and stuffed with edamame as the crunchy center. Roll in toasted sesame seeds and serve with sesame/soy-based sauces, or smooth, reduced, vegetable purees, like red, yellow or purple pepper and wasabi.
To add extra protein to succotash, substitute cooked edamame for lima beans.
Add edamame to shepherd’s pie in place of peas for added protein.
Puréed edamame can be flavored with garlic, tahini, and lemon, like hummus,and used as a dip with whole-wheat or sesame crackers, or vegetable crudite`s. Lime juice can lighten the texture.

Recipe: Shrimp with Corn and Edamame

3 tablespoons balsamic vinegar	2 cups frozen shelled edamame, thawed
2 tablespoons Dijon mustard	20 large shrimp, peeled and deveined
1½ tablespoons toasted sesame oil	4 scallions, trimmed and thinly sliced
2 cloves garlic, minced	½ cup chopped fresh basil
2 cups frozen corn, thawed

Place a large skillet filled with 2 inches of water over high heat; cover and bring to a boil. In a small bowl, wisk together the first four ingredients. Lay out four 10-by-12-inch pieces of aluminum foil. In the center of each piece, mound ½ cup of corn and ½ cup of edamame. Top each mound with 5 shrimp; drizzle with vinaigrette; sprinkle with scallions. Season with salt and pepper. Bring up sides of foil to meet over shrimp, crimp edges together, and fold over a few times to create a packet. Seal sides. Place packets in bottom and top sections of a bamboo steamer. Set steamer in skillet, reduce heat to low, cover, and steam 13 minutes, or until shrimp is thoroughly cooked, switching layers halfway through. Before serving, carefully open packets and allow steam to escape, then sprinkle with basil.

Makes 4 servings

Nutritional information per serving:
271 calories, 20 grams protein, 28 grams carbohydrate, 10 grams fat, 3 grams fiber.

Note: bamboo steamers are available in any kitchenware or department store. A steamer basket can substitute for the bamboo steamer; however, the bamboo absorbs most of the condensation, so foods never get soggy.

Other soy products include Soy chips * soy pasta * soy nuts * soy coffee * soy yogurt * tofu * tempeh * soy protein powder.