Edamame

• Fun fact: Edamame originated in China more than 2,000 years ago.
• Edamame, a member of the botanical family Fabaceae, is the edible, fresh seed of the soybean plant.
• Edamame are harvested prior to ripening and eaten as a vegetable.
• The Fabaceae family contains beans and peas including garbanzo, green peas, kidney beans, lentils, and peanut to name a few.
• Other soy based products include soy milk, tofu, miso, soy sauce, tempeh, and textured soy protein.
• If you have a soy allergy, you should avoid soy-based products, including edamame.

Nutrition

1/2 cup of cooked edamame is an excellent source of folate, manganese, vitamin K, and vitamin A and a good source of  fiber, copper, phosphorus, magnesium, thiamin, riboflavin, zinc and choline.

• Folate supports red blood cells formation and helps prevent birth defects.
• Manganese promotes wound healing and cartilage and bone formation.
• Vitamin K aids in strong bones and blood clotting mechanisms.
• Vitamin A benefits immune function, reproduction and vision.
• Fiber helps maintain bowel health and lower cholesterol levels.
• Copper promotes bone, collagen, and connective tissue formation.
• Phosphorus helps bone formation, hormone activation, and energy production.
• Magnesium regulates blood pressure and blood sugar.
• Thiamin supports nervous system function.
• Riboflavin helps to convert food into energy and aids in growth and development.
• Zinc promotes growth and development, along with immune and nervous system function.
• Choline supports brain development, liver function, muscle movement and normal metabolism.

How to Purchase, Prepare, and Store

• Purchase edamame frozen, year-round in grocery stores. Purchase fresh edamame pods at specialty grocers or the farmers market during the late summer months.
• Choose fresh edamame with plump pods and a fuzzy outer exterior. Avoid those that have wilted or turned brown.
• Edamame can be purchased in its pod or hulled without its pod.
• The pod is not edible due to its tough exterior. If the edamame is in the pod, remove the pod to eat.
• Prepare by boiling, steaming, or sautéing.
• Add to your favorite salads, soups, or create a delicious pureed dip.
• Edamame can be eaten warm or cold.
• Store cooked edamame in an airtight container in the refrigerator for up to 2 days. Cooked edamame can be frozen for 2-3 months in freezer bags.

Nutrition Facts

1/2 cup edamame, frozen, prepared
Calories: 94
Protein: 9.2 g
Fat: 4.03 g
Carbohydrate: 6.9 g
Fiber: 4.03 g
Sugars: 1.69 g
Calcium: 48.8 mg
Magnesium: 49.6 mg
Potassium: 338 mg
Vitamin C: 4.73 mg
Folate: 241 µg
Vitamin A: 11.6 IU
Vitamin K: 20.7 µg

Source: fdc.nal.usda.gov

Recipes

Crispy Grilled Edamame Cakes

Edamame Pesto Pasta

Greek Salad with Edamame

Edamame Salad