A complete guide to Edamame, with nutrition facts, health benefits, carbs and calories information, including one of the best edamame recipes.
Edamame is green and immature soy beans harvested before maturing. It’s a healthy soy-based ingredient with very low carbs.
It’s popular in many cuisines, for example: Japanese recipes. They are commonly served as a pre-meal snack in Japanese restaurants.
You can make it into pasta, spaghetti, noodles, hummus and salad. You can buy them at most grocery stores fresh, frozen or prepared.
Edamame beans are inside the pods and they are the edible part of the beans.
The pod is tough, hairy and inedible. Each pod contains an average of 2-4 beans, depending on the size and length of each pod.
On an average basis, each pod contains 3 tender green beans.
This is one of the easiest edamame recipes. They are so good and healthy and costs only a small fraction of the price you pay at restaurants.
This amazing appetizer is very easy to make at home and takes only 10 minutes.
To boil the edamame, all you have to do is boiling the pods for 3-5 minutes in a pot of boiling water and add salt before serving.
Here is the summary nutrition information for one cup (5.5 oz or 156 g) of shelled edamame or the beans from USDA:
As you can see from the data, they are super healthy with a lot of nutrients. They are also loaded with vitamins and minerals.
Compared to other beans, lentils or peas, edamame has lower carbohydrates. It’s also low in calories and low fat.
They are great for people with diabetes because of the low sugar contents.
To get the complete nutrition facts, check out USDA website.
Here are the list of benefits that will boost your health:
Yes, you can. Steaming works the same way as boiling and it takes about the same time to cook the beans.
They are low in carbs per serving, so you could eat the beans in moderation if you are on a low-carb diet.
If you are on a strict keto diet, I don’t recommend it.
This recipe is only 104 calories per serving.
Serve this appetizer with main dishes. For a healthy Japanese meal and easy weeknight dinner, I recommend the following recipes.
Get tricks for quick & easy meals!
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
How to Eat Edamame?
To prepare edamame, you may cut off about 1/2 inch of both ends of the edamame pods with a pair of kitchen scissors. This will make it easier to eat the edamame.
Amount Per Serving Calories 104Total Fat 4gSaturated Fat 1gSodium 586mgCarbohydrates 8gFiber 4gSugar 2gProtein 9g