E for Edamame


Edamame is a delicious and nutritious heart-healthy food that anyone who is interested in healthy eating may want to consider incorporating into their diet. It’s been grown for many centuries in Eastern Asia.

Edamame is baby soybeans. They grow in pods clustered on bushy plants. While the soybeans are still tender they’re picked, and most often lightly boiled or steamed, and then quickly frozen. These beans are young soybeans that are harvested before the seeds harden. It’s the only form of natural soy (tofu, tempeh etc… are not natural forms). Edamame beans have a subtle buttery flavor and are crunchy in texture and found inside a fuzzy green pod.


Edamame has become increasingly popular among the health food crowd because of its health benefits and nutritional value. The nutritional value of Edamame beans is one of the best low calorie and low-fat snacks that are out there for you to safely consume when trying to become a bit more health conscience.

(1\2 cup shelled Edamame beans)

  • Low in calories (120 cal)
  • High source of plant-based protein (great for vegans, vegetarians and also gluten-free) so half cup has 11gms of proteins and above all has all the 9 essential amino acids
  • Fiber-rich — which means you feel full longer also the same half cup has 4gms of colon cleansing fiber that keeps things moving, keeps energy stable and also helps battle cravings
  • Excellent source of folate, vitamin k loaded (therefore very important for making healthy red blood cells and very heart healthy)
  • Good source of magnesium thus keeping muscles, nerves, and bones healthy ( I prefer getting my daily intake of magnesium via Edamame rather than supplementing with a pill )
  • Also contains heart-healthy potassium (thus helps to relax our blood vessels)


When I started out I just always had it like a Japanese starter they generally serve in restaurants, that is sautéed the pods and sprinkle with sea salt. However, now I have a variety of ways to incorporate it into my diet.

  • Add to salads, soups Quinoa or rice dishes (adding protein along with your carbs prevents those insulin spikes, therefore, keeps the blood sugar levels in control, thus great to add to rice or pasta).
  • Puree and add to hummus
  • Mash and add to guacamole
  • A few pods in any curries actually enhance the look and taste of the dish. I just enjoy it so much now and on busy days I generally pack a stir fry and snack on it while driving. Edamame is a delicious and nutritious heart healthy food that anyone who is interested in healthy eating may want to consider incorporating into their diet. Edamame is high in fiber, it’s a good source of protein, and it also provides some vitamins and minerals. Additionally, edamame is a good source of calcium and antioxidants.


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