• Edamame beans are considered legumes. Moreover, they are one of the highest in protein per portion! Edamame are therefore an excellent addition to your favourite meals. Let’s take a closer look.

    Edamame, also known as immature soybeans, contain high-quality protein, which means they have all the essential amino acids. They are in fact the only plant-based protein considered complete.

    So, no need to worry about complementarity when adding some to your meal! It’s what makes them so interesting to vegetarians. Plus, edamame are also a good source of iron!

    To take full advantage of edamame beans, eat them with foods that are rich in vitamin C since they will promote iron absorption.

    You will find vitamin C in peppers, kiwis, potatoes, citruses, and lemon or orange juice.

    1. Add edamame beans to your salads

    Whether it’s an ordinary weekday salad, a Niçoise salad, or an Asian salad, edamame will surely bring some colour and some protein to your plate.

    2. Try seasoned edamame

    For a unique and protein-rich snack, try seasoned edamame! Simply blanch shelled edamame for 1 to 2 minutes and serve them with the seasoning of your choice. Here are 5 delicious ways to eat them. The following recipes contain 375 ml (1 and a half cup) of edamame beans.

    • Lime and pepper : with the juice and zest of a lime, plus a pinch of salt and pepper.
    • Salt and vinegar : with 15 ml (1 tablespoon) of rice vinegar and salt to taste.
    • Garlic and parmesan : with 15 ml (1 tablespoon) of olive oil, 1 chopped garlic clove, and 30 ml (2 tablespoons) of grated parmesan cheese.
    • Spicy lime : with the juice and zest of a lime and 2.5 ml (half a teaspoon) of Sambal Oelek.
    • Coconut and sumac : with 10 ml (2 teaspoons) of coconut oil and 2.5 ml (half a teaspoon) of sumac.

    3. Edamame hummus

    Why not make edamame hummus? Just replace the chickpeas with frozen edamame in your recipe and enjoy on your next outing! Here is an easy and delicious recipe :

    • 250 ml (1 cup) of edamame
    • 45 ml (3 tablespoons) of tahini
    • 30 ml (2 tablespoons) of lemon juice
    • 30 ml (2 tablespoons) of olive oil
    • 2 garlic cloves, coarsely chopped
    • Salt to taste

    Simply mix all the ingredients in a food processor until you reach the desired texture. It’s all done in just one easy step!

    4. Incorporate edamame beans in your stir-fries

    Add them to your stir-fries! Edamame go well with a variety of vegetables and are delicious with a peanut sauce.

    5. Add them to your soups

    Finally, edamame beans are perfect for all your Asian soups: broths, Tonkinese (pho), or even ramens! You can even add them while still frozen when cooking your favourite soups. They also go well with classic vegetable or Minestrone soups!