A simple, satisfying snack of young green soybeans gently steamed and sprinkled with sea salt. Rich in plant-based protein, fiber, and essential micronutrients.
Preparation Time
- Prep: 2 minutes
- Cook: 5–7 minutes
- Total: 7–9 minutes
- Servings: 2
Ingredients
- 2 cups frozen edamame in the pod
- ½ teaspoon sea salt
- Optional: squeeze of lemon or sprinkle of chili flakes
Instructions
- Bring water to a boil in a steamer or saucepan with a steaming basket.
- Add frozen edamame pods and steam for 5–7 minutes until tender but still firm.
- Drain, transfer to a bowl, and sprinkle with sea salt.
- Toss to coat and serve warm. Squeeze lemon on top if desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~120 kcal |
| Protein | ~11 g |
| Carbohydrates | ~10 g |
| Fiber | ~4 g |
| Fat | ~5 g |
| Iron | ~15% DV |
| Calcium | ~4% DV |
| Folate | ~30% DV |
Evidence-Based Health Benefits
1. Supports muscle and tissue health
Edamame is a complete plant protein, containing all nine essential amino acids.
Reference: Messina, Am J Clin Nutr, 2010.
2. Promotes heart health
Soy isoflavones have been shown to improve lipid profiles and reduce LDL cholesterol.
Reference: Taku et al., Am J Clin Nutr, 2010.
3. Helps manage blood sugar
The fiber and protein in edamame slow glucose absorption, aiding blood sugar control.
Reference: Weickert & Pfeiffer, Curr Opin Clin Nutr Metab Care, 2018.
Tips for Best Results
- Do not overcook; edamame should remain slightly firm.
- For extra flavor, toss with smoked paprika, garlic powder, or nutritional yeast.
- Serve warm as a snack, appetizer, or as a protein-rich side with rice or vegetables.
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