You just need to reheat cooked edamame for 2 to 3 minutes in a pan of boiling water. Or, just a few minutes in the microwave is all that is needed to warm them up.
Edamame's taste is nutty and buttery, with a unique flavor. They are rich in phytochemicals and plant sterols, associated with lowering cancer risk.
Edamame is young soybeans, usually still in the pod. Because the beans are young and green when they are picked, they are soft and edible, not hard and dry like the full grown soybeans which are used to make soy milk and tofu.
According to WebMD's The Secret of Edamame, here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
120 calories
9 grams fiber
2.5 grams fat
1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
0.5 gram monounsaturated fat
11 grams protein
13 grams carbohydrate
15 mg sodium
10% of the Daily Value for vitamin C
10% Daily Value for iron
8% Daily Value for vitamin A
4% Daily Value for calcium
As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast.
Edamame is rich in phytochemicals and plant sterols, associated with lowering cancer risk. While these are not the miracle cholesterol-lowering compounds once believed, the American Heart Association recommends substituting soy protein to replace other foods high in saturated fat (such as meat and cheese) for heart health.
Here's how to cook fresh edamame pods:
1. Bring a pot of water or lightly salted water to boiling in a large saucepan. Add the pods and return the water to boiling; boil pods about 5 minutes. Do not overcook them or they will get mushy.
2. Drain the beans and cool them under cold running water or immerse them in ice water to stop the cooking.
3. To shell the beans, gently squeeze the pods with your fingers to release them. Or have fun simply putting the pods in your mouth and popping the beans out of their skins.
4. Some people serve edamame cold and will refrigerate the cooked beans for an hour or two after cooking. Either way, you may want to sprinkle them with a coarse salt or dip them in soy sauce. And of course, they are ready to use in your favorite recipes (see below for ideas).
Try to cook edamame pods as soon as possible after purchasing. They can be stored a day or two in the refrigerator before cooking. Once cooked, the edamame pods should be stored in the refrigerator for up to several days. Freezing is another option -- you can freeze whole cooked pods, or shell the beans and freeze them.
You can season edamame with a sprinkle of salt or a favorite seasoning as an appetizer or side dish, or serve the beans in salads, stir-fries, and dishes with grains.
Check out these ways you love to eat edamame shared by Kitchn.
1. Straight up, with salt - Did you know that edamame isn't just a sushi restaurant appetizer? It's easily made at home, too. We like to buy bags of frozen, steamed edamame in their pods and just warm it up. Peel and eat!
2.With rice - Edamame beans, shelled from their pods, make a quick and delicious supper. We love this recipe of black rice and edamame.
3. Stir-fried - You can do many things with those tender little green beans, once they've been slit out of their pods, and stir-frying is another great option. Throw into some leftover rice with an egg and quickly stir-fry until hot.
4. In a bean salad - Edamame is also great in tossed bean salads, like this Three Bean Salad with cumin, garlic, lime juice, and black-eyed peas.
5. Pureed in a dip - Here's a great way to make a party dip that's healthy but still full of lively and bright flavors: puree edamame beans with lemon, mint, and cheese into a great snack dip.
There are many other ways to enjoy this good-for-you soy bean. Find more edamame recipes that are healthful, easy, and low in calories at the following sites:
SheKnows - Edamame Recipes
Recipe.com - Edamame
EatingWell - Edamame