Simple, satisfying, and protein-packed—this vibrant green snack is a staple in plant-based nutrition. Served warm with a sprinkle of sea salt, edamame is both flavorful and rich in essential nutrients.
Preparation Time
- Prep time: 5 minutes
- Cooking time: 5 minutes
- Total time: 10 minutes
- Servings: 2
Ingredients
- 2 cups frozen edamame (in the pod or shelled)
- ½ teaspoon sea salt
- Optional: lemon zest, chili flakes, or toasted sesame seeds for garnish
Instructions
- Boil water in a medium saucepan.
- Add the frozen edamame and cook for 5 minutes, or until tender but firm.
- Drain and transfer to a bowl.
- While still warm, sprinkle with sea salt and toss gently.
- Serve immediately as a snack or side.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 11 g |
| Carbohydrates | 10 g |
| Fiber | 5 g |
| Fat | 5 g |
| Iron | ~15% DV |
| Calcium | ~6% DV |
| Folate | ~30% DV |
Evidence-Based Health Benefits
1. Supports muscle repair and satiety
Edamame provides high-quality plant-based protein containing all essential amino acids, ideal for muscle recovery and hunger control.
Reference: Hughes et al., Journal of Nutrition, 2011.
2. Promotes heart and bone health
Edamame is rich in isoflavones, a class of phytoestrogens that may reduce LDL cholesterol and support bone mineral density.
Reference: Messina et al., American Journal of Clinical Nutrition, 2010.
3. Enhances digestion and metabolic health
The fiber in edamame supports gut microbiota balance and slows blood sugar absorption.
Reference: Slavin, Nutrition Research Reviews, 2013.
Tips for Best Results
- Don’t overcook—this preserves the vibrant color and firm texture.
- For added depth, toss with toasted sesame oil and garlic flakes.
- Serve warm for best flavor and salt absorption.
- Use shelled edamame for meal prep bowls or grain salads.
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