I’ve recently become obsessed with edamame, eating it in salads, pasta dishes, or just on its own. I decided to do some research on the vegetable? Pea? Bean? Because clearly I knew nothing about this delicious… food substance. Basically, edamame is soybeans harvested while still young and not yet hardened, giving them their green colour, it’s then parboiled and frozen to maintain freshness. Here’s some other fun facts and everything you need to know about edamame:
Health benefits:
- Good source of vitamin A, C, iron, folate, and calcium
- 9 grams of fibre and 11 grams of protein per ½ cup shelled edamame
- Contains all nine essential amino acids, so it is a complete protein
- Rich source of manganese and copper, helping metabolize fats and carbs
- Can lower cholesterol and blood pressure
- Can reduce hot flashes during menopause
- Heart healthy!
- Full of antioxidants, which can repair the skin among other things
Where does the name come from:
It’s a Japanese name that literally means “beans on branches”. Yeah. Edamame sounds way cooler. It is also called mao dou in China
How to store edamame:
If you buy it frozen, then keep in the freezer (a little bit obvious). If fresh, store in the refrigerator and cook within two-three days. Once cooked, they’ll last in the refrigerator for up to a week, or you can freeze them either in the pod, or shelled.
How to cook edamame:
If you’re following a recipe and it has specific instructions, then go with those. Generally, the best way to cook edamame, whether shelled or still in the pod, and both frozen and fresh, is to boil it.
- Fill a large pot with water and bring to a boil, lightly salt it if you wish.
- Add in the desired amount of edamame and boil 5-8 minutes for fresh, 3-5 minutes for frozen (depending on how firm you want them).
- Strain and spice to your liking. Enjoy!
How to shell edamame:
- Boil the edamame pods, by following the directions above.
- Strain and run under cold water until they are cool enough to handle.
- Simply squeeze the beans out of the pods, using your fingers. If they don’t pop out easily, just rip the stem part off, pop the pod open and drop the beans out, as in this video:
https://www.youtube.com/watch?v=BehKWEr_mks
Warnings:
Since edamame IS a soy product, pregnant and breastfeeding women should be careful not to over-indulge. The same goes for children. Inconclusive findings about soy’s reactions to breast cancer, best to consult a medical professional if you suffer from cancer. People with asthma or hay fever are more likely to be allergic to soy hulls, eat with caution.
Recipes To Try: DIY Skinny Trail Mix, Copycat Panera Thai Salad, Lemony Edamame Almond Pesto Pasta, Roasted Sea Salt Edamame
Sources:
http://www.webmd.com/diet/features/the-secret-of-edamame
http://www.livestrong.com/article/267453-the-nutritional-value-of-edamame-beans/
http://healthyeating.sfgate.com/health-benefits-edamame-1665.html
http://www.seedguides.info/edamame/
https://www.organicfacts.net/health-benefits/edamame.html
http://www.bhg.com/recipes/how-to/cooking-basics/how-to-cook-edamame/
