Healthy Highlights: Edamame

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Recipes

A great addition to any salad, pasta dish, soup, or even just as a snack is edamame. Edamame is a type of soybean that is typically eaten in Asia but has quickly become common in Western countries. This delicious ingredient can easily bulk up any meal and be the perfect finishing touch to your favorite dish!

  • Edamame is high in protein and is a great, filling option for vegans to eat on a daily basis. A cup of edamame provides around 18.5 grams of protein
  • Many studies have shown that just 47 grams of soy protein a day can lower total cholesterol levels by 9.3% and LDL cholesterol by 12.9%.
  • Just like many other beans, edamame does not excessively raise blood sugar levels.
  • Edamame is rich in vitamins and minerals as well as fiber. Edamame contains 78% of the RDI of Folate, and 33% of the RDI of Vitamin K1

Recipes:

Edamame Hummus (Cookieandkate.com)

  • 1/3 cup Tahini
  • 1/3 cup lemon juice
  • 3 tablespoons Extra-Virgin Olive Oil
  • 1 medium clove Garlic
  • 1/2 teaspoons fine-grain Sea Salt
  • 1/2 cup lightly packed fresh Cilantro leaves
  • 1.5 cups shelled edamame
  • 2-4 tablespoons water
  • Sesame seeds for garnish
  1. In the bowl of your food processor, combine tahini, lemon juice, olive oil, garlic and salt. Process for about 90 seconds, pausing to scrape down the sides and base of the bowl as necessary, until the mixture is well blended.
  2. Add the cilantro and process for about 1 minute, pausing to scrape down the bowl as necessary, until the herbs have blended into the mixture and the mixture is nice and smooth.
  3. Add half of the edamame to the food processor, plus 2 tablespoons water, and process for 1 minute. Scrape down the bowl, then add the remaining edamame and process until the hummus is thick and quite smooth, about 1 to 2 minutes more. If your hummus is too thick or chunky, run the food processor while drizzling in 1 to 2 tablespoons more water, as necessary, until it reaches your desired consistency.
  4. Taste and blend in additional salt if the hummus doesn’t taste awesome yet (I usually add another ¼ teaspoon). Scrape the hummus into a small serving bowl. Lightly drizzle olive oil over the top and sprinkle with some additional cilantro leaves and a few sesame seeds, if desired. Leftover hummus keeps well, chilled, for 4 to 6 days.

Edamame Stir Fry (Foodfolksandfun.net)

  • 1 cup rice brown rice
  • 1 1/2 cups vegetable broth
  • 1/2 cup low-sodium soy sauce
  • 1 tablespoon cornstarch
  • 1 tablespoon peanut oil
  • 2 medium red bell peppers chopped into 1-inch pieces
  • 3 cups frozen shelled edamame thawed
  • 2 cups asparagus cut into 1/2 inch pieces
  • 1- inch ginger root grated
  • 2 large garlic cloves minced
  • 1/2 cup cashews roasted and unsalted
  • 1 cup green onions chopped

In a large saucepan prepare the rice according to the package instructions.

In a large measuring cup, whisk together the broth, soy sauce, and cornstarch.

In a large, non-stick skillet add the peanut oil and preheat the pan over high heat. Once the oil is shimmering, add in the bell pepper, edamame, asparagus, and ginger. Cook, while stirring often for 3 minutes, or until the bell pepper has softened and the asparagus is tender but still crisp.

Add in the garlic and cashews and cook, stirring constantly until the garlic is fragrant, about 30 seconds.

Add the broth and soy sauce mixture to the pan and bring the mixture to a low boil. Reduce the heat to medium and cook, stirring often, until the sauce thickens, about 3 minutes. Add the green onions and stir to combine.

Serve the stir-fry over the prepared rice and extra green onion if desired.

Edamame Dip (Simplyrecipes.com)

  • 12 to 16 ounces shelled edamame, fresh or frozen
  • 1/2 cup, packed, roughly chopped fresh cilantro, including stems
  • 1/2 cup plain yogurt
  • 1 avocado, peeled, pitted, roughly chopped
  • 1/2 cup water
  • 1/4 cup lime or lemon juice
  • 1-2 teaspoons salt
  • 5 shakes of Tabasco (less or more to taste)
  • 3 drops of dark sesame oil (more to taste)

Cook the edamame:

Bring 2 quarts of well salted water (2 tablespoons salt) to a boil. Add the shelled edamame. Return to a simmer and cook for 5 minutes, or until cooked through and tender. Drain with cold water.

Blend the edamame with the remaining ingredients:

Place drained cooked edamame in a food processor. Pulse several times. Add the chopped cilantro. Pulse again.

Add the remaining ingredients, and pulse until well puréed. Add more water if you want a smoother consistency. Adjust seasonings (salt, Tabasco, lime, sesame oil).

Serve with pita, chips, crostini, or a vegetable platter.