Edamame—immature soybeans—are harvested before reaching their hardening time, just at the peak of ripening. A species of legume native to East Asia, edamame are a rich source of protein that have been enjoyed for over two thousand years in East Asia.
Most people know edamame (eh-dah-MAH-meh) as a snack, where the pods are quickly boiled in salted water, drained, then salted again. The seeds are then squeezed from the pods with either the fingers or mouth. However, edamame are also enjoyed smashed, like potatoes; are used in salads and stews; and are used to complement a variety of foods such as chicken, pasta, seafood, and additional vegetables.
Fresh edamame are in season from approximately June through September, however frozen edamame are available year round. If purchasing fresh edamame, store in the refrigerator and use within two days.
Edamame are an excellent source of molybdenum—a trace element found in foods needed for the proper function of certain enzymes that help the body use carbohydrates, fats and protein. Edamame are also a very good source of manganese and protein.
Here are two edamame recipes for healthy eating. Boiled Edamame can be enjoyed as an appetizer before serving Asian dishes or as a quick snack, while Soybean Succatash is a flavorful, substantial side dish that pairs well with grilled beef or chicken, pasta, and salmon.
Boiled Edamame
Ingredients
- 2 pounds frozen edamame
- Salt, for seasoning
Preparation
- Bring 3 quarts of water and 1 teaspoon of salt to a boil in a 6-quart saucepan.
- Once water is boiling, add frozen edamame and cook for about 5-7 minutes, until seeds are tender to the bite.
- Drain edamame and sprinkle with additional salt to taste.
- Serve warm or chilled.
- SERVES 6-8
Soybean Succotash
Ingredients
- 2 tablespoons canola oil
- 3 shallots, chopped
- 2 cups frozen whole kernel corn
- 1 medium-sized red bell pepper, cored, seeded and diced
- 1 medium-sized yellow bell pepper, cored, seeded and diced
- 1 medium-sized orange bell pepper, cored, seeded and diced
- ½ cup chicken broth
- 1 (16-ounce) package frozen soybeans (edamame), thawed
- 1 tablespoon butter
- 1 teaspoon chopped fresh mint
- Salt and freshly ground black pepper to taste
Preparation
- Heat oil in a large nonstick skillet set over medium heat.
- Add chopped shallots to skillet and sauté until tender and beginning to turn golden, about 2 minutes.
- Add corn, red bell pepper, yellow bell pepper, and orange bell pepper to skillet; sauté until tender, about 6 minutes.
- Add chicken broth to skillet, increase heat to medium-high, and bring to a boil. Once boiling, reduce heat to low.
- Add edamame to skillet; stir and cook for 3 minutes.
- Add butter to skillet; stirring until melted.
- Remove succotash from heat.
- Stir in mint then salt and pepper to taste.
- SERVES 8
