If you haven’t tried this delicious ingredient before, it’s time to ask mom and dad for a trip to the grocery store. Edamame (or soybeans) have been in many dishes for hundreds and hundreds of years in East Asia, and in the past couple decades it has gained popularity around the world!
Did you know? When the beans are out of the pods, they are sometimes called mukimame. So when you see a bag of mukimame in the frozen foods isle, you know it’s just edamame already prepped for you!
- Very high in protein- probably the greatest benefit of edamame is that it is higher in protein than most vegetables. In fact, 1 cup of edamame beans has the same amount of protein as 3 cups of milk, a scoop of pure protein powder, or 2 cups of peanuts!
- Iron- 1 cup of shelled edamame has about half the iron you need in a day! Iron is important for red blood cell production which will keep the rest of your body healthy and functioning. Without enough iron you can develop anemia, making you drowsy, sick, and lightheaded.
- Good source of Vitamin A- which keeps your eyes healthy
- Vitamin C- 1 cup is equal to almost half of the vitamin C you need in a day. Vitamin C helps with healing wounds, your immune system, and your respiratory system!
- Puree with spices for a dip
- Toss in salads
- Add to soups
- Mix with other beans for burritos
- Add to pasta dishes
- Puree with guacamole for an added protein kick
- Add to stir fry
- Put on sandwiches with chicken
- Roast for a crunchy snack
Varieties to Try
- Shelled- make it easy to toss in salads and soups
- Unshelled- still just as delicious, and its fun pulling the beans out over dinner