Edamame

Edamame (eh-dah-MAH-me) is a legume that at first glance looks like a green bean or sugar snap pea, but is actually an edible, baby soybean. The beans grow in an unedible pod and can be green, brown, black or yellow. This vegetable has been used in Asian cuisine for hundreds of years and has become quite popular in the U.S. In Japanese, edamame means “beans on a branch” and in Chinese it means “hairy beans.” 

Edamame can be purchased in pods or having been already shucked. It can be found in the frozen food section at the grocery store or specialty stores. A half cup of these beans provides about ten grams of protein. They are also rich in heart healthy omega-3 fats, calcium, iron and zinc. Edamame is the only vegetable that provides a complete protein similar to the quality of an animal protein like that of meat or eggs. It is also rich in isoflavones which is a compound similar in structure to a human hormone.  

Protein from a soy source like edamame has benefits such as decreasing cholesterol levels and increasing HDL which decreases the risk for heart disease. A compound in soy has also revealed a possible decrease in fat production by producing less and smaller fat cells. It can also lower blood pressure and protect bones against osteoporosis and may also alleviate menopausal type symptoms.  

Edamame can be steamed or boiled. There are many ways to add them into a recipe such as a stir fry, casserole, pasta, salad or soup and they will boost the protein content of any recipe. As a snack, the beans can be squeezed out of the pod and eaten. They have a unique, sweet, nutty taste and are easily digested. There is always room to try a new food that will yield health benefits and keep our eating fresh and fun.