Edamame is a stage in the development of the popular soybean. It is the fresh, green pod of the soy plant. It is picked before the beans mature, and it is eaten whole, much like string beans or pea pods. In this article we will be taking a look at edamame health benefits, nutritional content. We will also offer a few edamame recipes, so you can start incorporating edamame in your daily diet right away.

Soybeans have long been praised by fitness experts and celebrities for being high in protein and delicious. While edamame has been enjoyed in Japan since the early 1200s, it was first recognized in the United States in 1855. As time went on, edamame was recognized for its delicious taste. Below is an overview of this soybean, its nutritional value and the benefits you may receive by making them part of your daily diet.

Edamame Health Benefits

Soybeans, and by extension edamame, are a plant food that have been recognized for its high protein value. When compared with other plant foods, this legume has a protein content nearly equivalent to eggs or milk. Nutritionists have also found that soybeans contain unique compounds known as peptides, which are known to have health benefits such as improved immune system function, blood sugar control and lower blood pressure. While experts say more research is needed, they believe adding edamame and soybeans into your daily diet may help you:

  • Prevent Kidney Damage
  • Lessen Insulin Resistance
  • Reduce The Likelihood Of Fatty Liver
  • Raise The Good HDL Cholesterol Levels In Your Body
  • Lower The Bad LDL Cholesterol
  • Protect You From Heart Disease
  • Reduce The Risk Of Cancer
  • Lessen The Risk Of Osteoporosis
  • Reduce High Blood Pressure
  • Lessen The Likelihood Of Age Related Brain Disorders Such As Alzheimer’s And Dementia
  • Relieve Depression
  • Increase Fertility In Women
  • Reduce Breast Cancer Risks
  • Lessen The Risk Of Prostate Cancer
  • Reduce Inflammation
  • Increase Energy Levels

Doctors recommend eating edamame daily because they are a heart-healthy choice. This is because they are a protein source that is lower in fat and cholesterol than some animal proteins. And edamame health benefits don’t stop there.

Edamame Nutritional Value

The nutricinal content of edameme adds to the list of edamame health benefits. These nutrients are essential for our daily wellbeing. The information below is the nutritional value of one half-cup serving of edamame.

  • 2.5 Grams Of Fat
  • 9 Grams Of Fiber
  • 120 Calories
  • 1.5 Grams Polyunsaturated Fat
  • 13 Carbohydrates
  • 11 Grams Of Protein
  • 0.5 Gram Monounsaturated Fat
  • 15 Mg Sodium
  • 4% Of The Daily Calcium Value
  • 10% Daily Iron Values
  • 10% Daily Vitamin C Value
  • 8% Vitamin A Value

Soybeans are also rich in:

  • Potassium
  • Zinc
  • Niacin
  • Phosphorus
  • Manganese
  • Magnesium

The above serving of edamame provides the same amount of fiber as 4 slices of whole wheat bread or in 4 cups of steamed zucchini. One thing that makes soybeans unusual is that it contains as much proteins as it does carbohydrates, making it one of the highest protein choices for legumes.

Edamame Usesedamame health benefits

Edamame pods are most often enjoyed as a snack. You can boil them, microwave or steam them. Most restaurants season their soybeans or edamame with garlic and salt for a delicious appetizer or side dish. You can also add edamame to light soups, stews, casseroles or put it into salads for extra protein. Many people have found that they can use these pods as a higher protein substitute for peas in recipes that call for this ingredient. Below are some edamame dishes that are as delicious as they are healthy:

  • Warm Quinoa Salad With Edamame
  •  Lo Mein
  • Thai Peanut Curry Noodles
  • Three Bean Salad
  • Risotto With Edamame
  • Stir Fry With Soybeans
  • Green Edamame Salad
  • Soybean Succotash

If placing soybeans in a dip, puree them and add lemon or cheese. Many people find the enjoy soybeans steamed and eaten straight out of the pod with a little salt best. Below are two of our favorite edamame recipes.


Ingredients for 6 servings

1½ cups frozen or fresh shelled soybeans (see Ingredient Note)1 tablespoon canola oil½ cup chopped red bell pepper
¼ cup chopped onion
Onions Organic Yellow/Brown
2 cloves garlic, minced 2 cups corn kernels, 3 tablespoons dry white wine or water
2 tablespoons rice vinegar, 2 tablespoons chopped fresh parsley, 2 tablespoons chopped fresh basil or 1 teaspoon dried,½ teaspoon salt. Freshly ground pepper to taste


Cook soybeans in a large saucepan of lightly salted water until tender, about 4 minutes or according to package directions. Drain well. Heat oil in a large nonstick skillet over medium heat. Add bell pepper, onion and garlic; cook, stirring frequently, until vegetables start to soften, about 2 minutes. Stir in corn, wine (or water) and the soybeans; cook, stirring frequently, for 4 minutes. Remove from the heat. Stir in vinegar, parsley, basil, salt and pepper. Serve immediately.

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Edamame Stir Fry

2 1/2 to 3 tablespoons white miso, 2 tablespoons salted butter melted, 1 tablespoon water
1 3/4 tablespoons extra-virgin olive oil, 1 pound salmon skinned and cut into pieces
1 cup chopped shallots, 1 medium to large zucchini, halved lengthwise and sliced, 8 ounces frozen shelled soybeans, thawed
¼ cup chopped basil


Whisk miso, butter and water together in a bowl. Heat 1 tablespoon oil in a 14-inch wok or large cast-iron skillet over medium-high heat until hot. Add salmon and cook, stirring gently, about 3 minutes. Transfer to a serving plate. Add the remaining 1 tablespoon oil, shallots, zucchini and soybeans to the pan. Cook until the vegetables are almost done, 3 to 4 minutes. Stir in the miso until thoroughly coated. Stir in the salmon and basil.

Soybeans make a nutritious addition to anyone’s diet and are often used by personal trainers when they design meal plans for clients. Because of their high protein content, edamame pods are a filling and tasty snack you can enjoy without adding a lot of fat and calories. Add to this the varied edamame health benefits, and you can easily see why so many dieticians recommend eating edamame often.

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