Try it Tuesday with Edamame

4/14/2020 | Lauren Baker, RDN, LD

What is Edamame?

Edamame is a Japanese shell bean that contains immature soy beans. Edamame can be found sold as whole pods and shelled beans, but only the shelled beans are edible.

What are the nutrition benefits of an edamame?

Edamame is a complete vegetable protein, meaning that it contains all nine essential amino acids. Edamame also contains fiber, magnesium, folate, and potassium. One cup of shelled edamame contains 190 Calories, 18 grams of protein, and 8 grams of fiber. 

What’s there to be SOY afraid of?

Dietitians receive many questions regarding the safety of eating soy. Soybeans contain compounds called phytoestrogens and research is mixed on the effect and influence of these compounds in the body. We do know, that soy can be part of a heart healthy diet and may help to reduce LDL (“bad”) cholesterol. Takeaway: Soy can be part of balanced diet. Vary your protein and vegetable sources to include soy when you feel like it!

How can I use edamame?

  • Snack on edamame! It’s a great blend of satisfying fiber and protein.
  • Add to salads and pasta salad.
  • Toss into stir fries and succotash.
  • Use edamame in homemade Bibibop Bowls!

Sweet Curried Edamame Crunchers

Adapted from Cara Rosenbloom, RD Food and Nutrition Magazine, Jan/Feb 2018


  • 3 cups frozen shelled edamame
  • 1.5 Tbsp olive oil
  • 2 Tbsp coconut sugar
  • 1 Tbsp curry powder
  • 1 tsp cinnamon, salt/pepper to taste


  1. Rinse edamame in a strainer under warm water for 30 seconds and then pat dry using a paper towel.
  2. Place edamame in a bowl, add remaining ingredients, and stir.
  3. Spread edamame in a single layer over a baking sheet lined with parchment paper.
  4. Bake edamame in the oven at 300 degrees Fahrenheit for 1hr and 15 minutes, stirring every 15 minutes.
  5. Let cool and enjoy.

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