All about Edamame!
If you are in search of a high protein, fibre-rich, quick and nutritious option, look no further than the frozen section of the grocery store for edamame!
Edamame, pronounced ed-uh-MAH-may, is the name for the fresh, young soybeans that are harvested before the seeds harden. Edamame is popular in Chinese, Japanese and Hawaiian cuisine. Edamame beans have a subtle buttery flavour, are crunchy in texture and are found inside a fuzzy green pod. These bright pods are often steamed or boiled and served with a little salt. You can also purchase shelled edamame, which saves you time from squeezing the tasty bean out of the pod.
Edamame (ed-uh-MAH-may) beans are young soybeans that are harvested before the seeds harden. Click To Tweet
Nutritional Benefits (½ cup shelled edamame beans):
- Low in calories (120 calories).
- High source of plant protein (12g protein).
- Fibre rich (8g) helping you to feel full longer.
- Excellent source of folate (45% day’s worth!) Note: Very important for making healthy red blood cells and very heart healthy vitamin to keep blood vessels healthy).
- Good source of magnesium (16% day’s worth), which keeps your muscles, nerves and bones healthy. Read more on this mineral from a past blog post.
- Good source iron (12% day’s worth). Note: Iron is found in every body cell and helps our cells work properly. Iron is also responsible for carrying oxygen throughout our body which plays a role in energy level, muscle mass and aerobic/exercise capacity.
- Contains heart-healthy potassium (12% day’s worth), which helps blood vessels to relax.
- Contributes 5% of a day’s worth for vitamin A, vitamin C and calcium.
How to include Edamame to your diet:
- Lightly Steam, microwave or boil frozen beans or pods. Serve with sprinkle of salt if desired.
- Toss into a stir-fry
- Add to salads
- Add to soups or stew
- Add to quinoa or rice dishes for extra protein
- Puree and add to hummus
- Mash and add to guacamole
If you are looking for a tasty, convenient and nutritious snack, edamame beans will provide an array of vitamins, minerals and sustaining power from the nice fibre and protein boost. Enjoy edamame beans as a snack or added to your meals. Remember that soy protein revivals the protein level in meats and eggs. Edamame beans are a great vegetarian or vegan protein alternative and are gluten free.
Edamame beans are a great vegetarian or vegan protein alternative and are gluten free. Click To Tweet