‘Edamame’ is a Japanese name that literally means ‘twig bean’ or ‘beans on branch’. It refers to a preparation of soybeans that have been harvested before they attain full maturity. The unripened beans remain green and soft, resembling sugar snap peas. Fresh and dry roasted edamame have been welcomed by the world of food and nutrition as a super healthy, protein-rich snack, becoming popular around the world.
Edamame is integral to Asian cuisine, and the Chinese have been using it since ages. However, it wasn’t until the 20th century that the nutritive value of of this bean was truly explored and acknowledged. The Asians generally used the beans as side dishes in boiled or steamed form seasoned with salt. Today, about 75% of the world’s soybean is supplied by the United States.
What Makes Dry Roasted Edamame A Food Treasure
After the edamame beans are picked young, they are exposed to dry heat without the use of either water or oil. This process of roasting them produces ‘dry roasted edamame’, which may also include being lightly salted. You may have it as a light and nutritious snack anytime you experience hunger pangs between meals. Highlighted below are some unique features of these soybeans which contribute towards making it a special food in more ways than one:
- It is a versatile legume. You can enjoy it as a plain snack or in its processed form as part of a variety of sweets and savories.
- These soybeans are just as delicious as they are nutritious. The flavor is nutty and the texture is crisp.
- They are considered to be one of the most economical protein sources of the world. It is rich in eight amino acids which are essential for the body. What’s more, the fat content is considerably lower than that of the animal based protein foods. Therefore, edamame serves to reduce cholesterol levels which in turn decreases the risk of heart disease.
- Soybeans also house organic compounds called isoflavones. Some isoflavones present in soy protein are termed as anti-oxidants and have a role in the reduction of breast and other cancers. These organic compounds also contribute to certain bone, brain and immunity-related functions too.
- They contain omega-3 fatty acids which are instrumental to your normal growth and development. The fats present in the beans are heart-healthy and poly-unsaturated in nature which is a boon for heart patients.
- Edamame soybeans also contains both soluble as well as insoluble fiber. The soluble part of the fiber helps lower cholesterol and exercises control over blood sugar levels. The insoluble fiber, on the other hand, facilitates digestion and relieves irritable bowel syndrome.
Fresh, Frozen, or Dry Roasted
You can procure your edamame stock in a variety of different ways. They are available fresh off the vine, either in pods or out of them, may be a fully cooked ‘ready to eat’ food from the frozen food section of your grocery store, or dry roasted available in bulk or packets. Our favorites, as you can tell from this article and the entire website, are dry roasted.
You can use the beans in a number of ways. Have them as an anytime-anywhere snack, or mix them up with other dry ingredients to create your own crunchy mixes. Add them to soups and salads for enhancing color, flavor and texture. Delicious hummus dips are also prepared from edamame by pureeing the fresh bean or finely grinding the roasted ones. All in all, you can actually let your imagination go wild and cook them up in different ways as per your preference and taste.
Edamame Salad Recipes
Salads made from edamame, either fresh or dry roasted, are loved for their taste and health benefits. Numerous recipes are available online for you to try. Here is a simple one to get you started:
Edamame Salad With Tomato, Avocado And Red Onion ( Serves 2)
- Ingredients: 1 medium diced avocado, a cup of cherry tomatoes ( cut into halves), 3/4 cup of fresh edamame (shelled), 1/4 cup of dry roasted edamame, 1/4 cup of finely cut red onion, a tablespoon of lime juice.
- Method: Toss the cut avocado with lime juice and add all the other ingredients. Season the way you want to. You can use olive oil, fresh lime juice, salt and cumin powder for a perfect dressing, when it comes to a salad dressing you can experiment with a variety of things till you find the dressing of your choice. Enjoy your salad!
Edamame can be found in a number of health food stores. All you need to do is choose the way you’ll like to include it in your diet. Time to give that real protein boost to your daily food, minus the calories, has arrived!