Healthy Ingredient of the Week – Edamame

The first time I had edamame, I didn’t know what to think of it.  It looks like a vegetable but is actually a legume – more specifically, a soybean.  Like other soy products, edamame is an excellent source of high-quality protein.  It’s also low in calories and high in fiber, potassium, magnesium, and iron, which means it’s both healthy and filling.  Edamame is sold both in the pod and shelled; while the pods are fun to pop open, make sure you don’t eat them, as they may leave you with an upset stomach.  Since it’s what’s inside the pods that really matters, here are a few ways to incorporate edamame into your next snack or meal.

Spiced Edamame

1 teaspoon kosher salt
1 teaspoon chili powder
¼ teaspoon red pepper flakes
½ teaspoon dried oregano
1 (1-pound) bag frozen edamame, in the pod


1.  Heat the salt, chili powder, and pepper flakes in a small dry skillet over medium heat, stirring until hot and aromatic, about 3 minutes.
2. Remove from the heat and crumble in the oregano.
3.  Boil the edamame pods in water until tender, about 8 minutes. Drain in a colander and pat dry.
4. Toss the edamame pods with the chili-salt and serve warm.

Recipe adapted from Food Network 


Edamame Succotash with Shrimp

1 tablespoon extra-virgin olive oil
1 bunch scallions, sliced, or 1 medium onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1½ teaspoons chopped fresh thyme
1 10-ounce package frozen shelled edamame, thawed
1 10-ounce package frozen corn, (about 2 cups), thawed
½ cup reduced-sodium chicken broth or vegetable broth
1 tablespoon cider vinegar
¼ teaspoon salt
1 pound raw shrimp, (26-30 per pound), peeled and deveined
¼ teaspoon lemon pepper


1.  Add oil to a large nonstick skillet.  Add scallions (or onion), bell pepper, garlic and thyme and cook, stirring, until softened, about 3 minutes.
2.  Stir in edamame, corn, broth, vinegar and salt. Bring to a simmer; reduce heat to medium-low and cook for 5 minutes.
3.  Meanwhile, sprinkle shrimp on both sides with lemon pepper.
4.  Scatter the shrimp on top of the vegetables, cover and cook until the shrimp are cooked through, about 5 minutes.

Recipe adapted from EatingWell

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