Edamame add protein and richness to dishes.
Edamame are boiled green soybeans. They have a rich, slightly sweet taste and are high in fiber, protein, thiamin, iron, vitamin K and folate; a 100 gram serving of edamame has approximately 125 calories, 12.1 grams of protein and 130 grams of vitamin A. Perhaps you've tried these protein-rich treats at your favorite Japanese restaurant. You don't have to wait to dine out to enjoy them -- you can serve edamame beans in many dishes.
Steamed or Boiled
Put edamame that is still in the shell in a vegetable steamer or pot of boiling water for three minutes. The beans on the inside of the shell should be hot all the way through. Drain the edamame and sprinkle with sea salt. Serve them as an appetizer, side dish or snack. Edamame in the shell go well with Asian food and are also a filling snack on their own.
Roasted Edamame
Run frozen, shelled edamame under warm water for a minute to melt any ice. Dry the edamame with a clean towel. Put the edamame in a bowl with olive oil and your choice of spices. Put the seasoned edamame on a sheet pan and roast them in the oven for 40 minutes, stirring and flipping the edamame every 10 minutes. Once the edamame are golden brown and heated through, put the beans in a serving bowl and enjoy them as a finger food.
Edamame Dip
Similar to guacamole, edamame makes a colorful dip for vegetables or chips. Put two cups shelled, thawed edamame in a food processor with four garlic cloves, a teaspoon of cumin, salt pepper and chipotle if you desire. You could also add cilantro, onion and garlic for a more traditional guacamole taste. Blend the mixture adding a tablespoon of water at a time to thin it out. Place in a decorative serving bowl surrounded by corn chips.
Edamame in Main Courses
Add shelled, frozen edamame to stews, soups, and pasta dishes as you would any other frozen vegetable. Put edamame in tofu and vegetable stir-fry dishes. Add them to pasta salads made with tomatoes, bow tie pasta, red onion and Italian dressing. Add them to quinoa made with chicken broth, risotto or egg fried rice. Make yakisoba noodles with shrimp and add edamame, or put the beans on a green salad with celery, carrots, baby corn, bean sprouts and sesame ginger dressing.
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