8 Health Benefits of Edamame That Prove It’s More Than Just a Pre-Sushi App

“Edamame is an excellent source of many nutrients and antioxidants and is a great food to include in your diet,” says registered dietitian Mascha Davis, RD. Here’s why you should consider it the next time you’re looking for a plant-based protein to mix things up.

What are the most important edamame benefits for your bod?

1. It’s a good source of protein. One cup of edamame has a whopping 14 grams of protein, making it an excellent energy source—especially for vegans. “It’s higher in protein than chickpeas, lentils, or black beans,” Davis says.

2. It has all the essential amino acids. Leucine, lysine, threonine, tryptophan…gang’s all here! “Edamame has all nine essential amino acids,” Davis says. This makes it a complete protein source, versus sources like grains, nuts, and seeds.

3. Edamame is a good source of fiber. This is another reason why Davis is into edamame. One cup has six grams of fiber, which is a fourth of your recommended daily intake.

4. It supports healthy weight management. You can thank all of edamame’s great fiber for this one. “Fiber helps maintain a healthy weight by slowing down nutrient absorption,” Davis says. “This is good because sugars are absorbed slower, so energy is released gradually and the body can metabolize those nutrients better. Fiber also contributes to heart health and can help lower cholesterol.”

5. It’s full of folate. “Edamame is a great source of folate,” Davis says. Considering the nutrient is linked to lowering the risk of heart disease and strokes while also supporting hair and nail growth, that’s a pretty major win.

6. Edamame is a good source of vitamin K. Vitamin K plays an essential role in blood clotting, helps maintain a healthy metabolism, and regulates calcium levels—and it just happens that edamame is full of it. “A cup of edamame covers about 41 percent of our daily vitamin K needs,” Davis says. But it’s important to pair it with olive oil, avocado, or another healthy fat to really reap the benefits. “Vitamin K is a fat-soluble vitamin, so eating some fat with the beans will help absorb more of it,” Davis says.

7. It has calcium. Not only does edamame have vitamin K, which helps regulate calcium levels, it contains calcium itself. That makes it a double-win for your bones.

8. Edamame is full of magnesium. One cup of edamame has 72 milligrams of magnesium, which could help you sleep better and also help relieve workout-related leg cramps.

Are there any downsides of eating edamame?

1. Edamame is a soy product, which has potential hormonal effects. Edamame is a type of soy and thus has a bad rep amongst some people in the wellness space for its hormone-disrupting potential. (Basically, soy is high in phytoestrogens, compounds that can mimic the activity of estrogens.) While scientific evidence has largely debunked the idea that moderate amounts of soy will disrupt healthy people’s hormones, people who are pregnant, in treatment for hormone-related cancers, or taking thyroid medications should talk to their doctor before upping soy intake (including edamame) to make sure it won’t interfere with your healthy.

2. Most edamame is genetically modified. The majority of soy is grown in the US and soy is one of the biggest GMO crops grown here. If this is something you’re worried about, look for a certified organic food label when buying edamame products at the grocery store.

3 ways to try edamame—besides eating it straight from the pod

Health benefits of edamame
Photo: My New Roots

1. Maple-tossed beluga lentil salad

If you’re looking for a completely plant-based lunch or dinner that’s protein-packed enough to sustain you, this recipe from My New Roots is it. It’s made with edamame and lentils—two great energy sources.

Health benefits of edamame
Photo: Blissful Basil

2. Thai quinoa bowl

Edamame is a natural star in Asian-inspired dishes, as this Thai quinoa bowl so beautifully proves. The quinoa and cashews give additional protein while the broccoli, carrots, and red cabbage amp up the fiber.

Health benefits of edamame
Photo: Emilie Eats

3. Salt and vinegar roasted edamame

You can also keep things simple and enjoy edamame on its own, with just salt and vinegar drizzled on top. Roasting them in the oven will help them absorb the flavor, making it a truly satisfying snack.

Here are more ways to get enough protein if you don’t eat meat, including some plant-powered recipes to try.

— Update: 09-02-2023 — cohaitungchi.com found an additional article These Edamame Benefits Will Make It Your New Favorite Plant Protein from the website www.shape.com for the keyword health benefits of edamame.

Of all the beans that exist, edamame might be the most underrated. It doesn’t get quite as much love as, say, black or garbanzo beans, but can be added to a variety of dishes and is tasty enough to eat on its own as a snack.

On top of its versatility, edamame also has health benefits that you might be missing out on by overlooking this bean at your grocery store or on restaurant menus. Intrigued? Ahead, learn more about the nutritional benefits of edamame and the best ways to prepare it at home.

What Is Edamame?

Edamame beans are immature soybeans that are harvested while still in their pods. They’re mild in taste and can be enjoyed steamed, roasted, or boiled, says Lauren Manaker, M.S., R.D.N., a registered nutritionist and dietitian. Soybeans are a type of bean that originated in China but have become popular in the United States and other parts of the world, as Shape previously reported.

“[Edamame] are different from mature soybeans, which are brown and used for making popular foods [such as] soybean or tofu,” explains Laura Iu, R.D., C.D.N., a registered dietitian nutritionist based in New York. Put simply, the only difference between soybeans and edamame is that edamame is harvested sooner, and therefore isn’t as ripe as soybeans.

Edamame Nutrition Facts

Soy products are known for being some of the best plant-based sources of protein sans cholesterol, and with about 18 grams of protein per cup, edamame is no exception. But the edamame health benefits don't stop there. “Aside from being fun to eat, edamame is a nutrition powerhouse,” says Iu.

Besides fiber content, the bean is also rich in vitamin K — which plays a role in blood clotting and bone building — as well as minerals and fiber. “Eating edamame provides satiating fiber and important micronutrients, [such as] calcium and zinc,” says Manaker.

Here is the nutritional profile of 1 cup (160 grams) of cooked edamame, according to the United States Department of Agriculture (USDA):

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  • 224 calories
  • 18.5 grams protein
  • 14 grams carbohydrates
  • 12 grams fat
  • 8 grams fiber
  • 3 grams sugar

Health Benefits of Edamame

These edamame benefits will surely entice you to try the food if you haven't already.

Builds and Repairs Muscle

Again, edamame’s protein content is a major selling point. In general, the nutrient helps build and repair cells, tissue, and muscle; ensures proper growth and development; and assists in body processes such as blood clotting, fluid balance, and more, as Shape previously reported.

“One of the coolest things about edamame is that they’re one of the few plant-based foods that are complete proteins, [which] means that they contain all nine essential amino acids,” says Iu. In case you need a refresher, there are nine essential amino acids (aka building blocks of protein) that your body needs. Your body can produce some of the essential amino acids, but you need to consume others through food, as Shape previously reported.

Edamame is a great option for vegans and vegetarians seeking to consume adequate protein, but also omnivores who want to get more of their protein through plant foods. It’s helpful to consume a variety of protein-rich foods rather than strictly meat, poultry, and eggs, which can help you get adequate amounts of nutrients such as unsaturated fats and dietary fiber in your diet, according to the USDA.

Promotes Healthy Cell Function

Another reason you’ll want to consider adding edamame to your diet is it’s packed with potassium, with a total of 675 milligrams per cup. Potassium is an essential mineral that helps promote the normal functioning of all cells, according to Harvard Health Publishing. Potassium is needed for regulating your heartbeat, ensuring proper function of your muscles and nerves, and synthesizing protein and metabolizing carbohydrates, according to Harvard Health.

May Reduce Risk of Heart Disease

Similarly to other soy-based foods such as tofu, edamame contains isoflavones, which are plant compounds that behave like estrogen and are naturally found in soy, as Shape previously reported. Isoflavones are antioxidants that “may lower the risk of cancer by fighting inflammation,” explains Iu. “[Edamame is also] a great source of omega-3 fatty acids, which are polyunsaturated fats that promote heart health,” she says.

Can Help Lower Cholesterol

Several studies have suggested that isoflavones help lower LDL levels, aka “bad” cholesterol — which can also be beneficial for the heart, as a high LDL level has been linked to cardiovascular conditions such as stroke, according to the Centers for Disease Control and Prevention. Soybeans are also full of phospholipids, which have been found to reduce total cholesterol levels.

Potential Risks of Edamame

While some people believe that eating too much soy-based foods can increase the risk of breast cancer or disrupt thyroid function, studies exploring the link are “inconclusive” because most were performed on animals, says Iu. “A lot of the studies are done on rats, and we need to consider that animals process soy differently than humans,” she notes. “There are epidemiological studies on humans done in primarily Asian countries where lifelong consumption of soy foods are higher than the United States and have not shown an association between eating edamame and higher risks of cancer,” explains Iu.

Studies have not shown conclusive evidence of soy's link to breast cancer, agrees Manaker. “While past data has suggested that eating soy foods is linked to increased breast cancer risk, more current data does not support this theory,” she notes. Ultimately, “edamame is generally a safe and healthy addition to an overall diet,” says Manaker.

How to Buy and Eat Edamame

Edamame can be bought shelled or unshelled in your supermarket's produce or frozen food section. It's important to note that the pods themselves aren't edible, so you'll have to crack open each pod to enjoy the unshelled variety. There are plenty of different ways you can add the bean to recipes to reap the benefits of edamame.

On its own. “For first-timers trying edamame, I always recommend eating it straight out of the pods,” says Iu. Try steaming them before adding a pinch of salt or “a little toasted sesame oil in a wok with fresh garlic and chili paste for layers of flavor,” suggests Iu. You can also try roasting shelled edamame for a crunchy snack, adds Manaker.

In a stir fry. Shelled edamame is a great addition to any stir fry, says Manaker. “Once shelled, you can mix [edamame] in with some rice and always, always an egg,” recommends Iu.

In a salad. If you're looking to add a boost of protein to your salad, add some edamame beans. “You can pretty much add it to any salad and it will take on the flavors of the spices and dressing,” says Iu.

In a hummus. Swap out your chickpeas for edamame the next time you make homemade hummus for additional protein, recommends Manaker.

— Update: 10-02-2023 — cohaitungchi.com found an additional article 5 Health Benefits of Edamame, From Aiding Weight Loss To Fighting Cancer from the website thebeet.com for the keyword health benefits of edamame.

Edamame looks so innocent. The peas sit nicely in the pod, which softens when boiled and provides a great pre-meal snack when you go out to eat at a Japanese restaurant. But these little green powerhouses are some of the most nutritious foods you can eat. One cup of edamame has 8 grams of fiber, an impressive 17 grams of protein, 180 calories, and can keep you feeling full and satisfied for hours, making it a great food to help you reach your weight loss goals.

Edamame is safe to eat daily, despite what you may have heard about soybean and plant estrogen (it actually blocks the uptake of estrogen in the body and lowers the risk of breast cancer, studies have shown.) If you want to boost your overall health by eating more foods that contain powerful antioxidants, minerals, vitamins, and nutrients then snack on edamame.

These special legumes have been shown to reduce the risk of disease, dementia, and inflammation, as well as promote natural weight loss and provide a heaping source of essential amino acids, and are a complete protein. They are also gluten-free and high in heart-healthy fatty acids.

Here's everything you need to know about edamame, and why they're worth ordering as a starter at the restaurant and purchasing frozen at your local grocery store.

What is Edamame?

Edamame hulls are the green-colored, rubbered textured hollow bean pods you see most often served at Japanese restaurants. Technically, they are immature soybeans, which are pale in color, and are generally used in making processed foods like tofu. Edamame is native to Asia and became a popular crop in the US, specifically in Arkansas, which was the first state to produce edamame here and remains the leading producer of domestic edamame.

Vitamins and Minerals in Edamame

Edamame is packed with healthy disease-fighting vitamins and minerals, as well as antioxidants that can help the body fight oxidative stress and damage from free radicals that cause aging, disease and low energy. Vitamins also help strengthen the immune system. Edamame delivers a healthy dose of:

  • Vitamine A
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Calcium
  • Folate
  • Copper
  • Magnesium
  • Manganese
  • Potassium
  • Riboflavin
  • Thiamine
  • Zinc

Where to buy edamame: They're easily found in packages at your local grocery store in the frozen section. Don't get confused with the label since sometimes they're labeled as vegetable soybeans but if they are green and in a pod, you are buying the right thing.

The 5 Health Benefits of Edamame

There are many reasons to eat edamame, but here are 5 main ones that will make you want to add edamame to your daily diet. Eat this baby soybean to protect against stokes, fight diseases, lower inflammation, reduce your risk of dementia, lower your risk of breast or prostate cancer, and help repair your muscles with plant-based protein. Plus since they are full of fiber and keep you full for hours, they are great for promoting natural weight loss.

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1. Helps Fight Diseases

Edamame contains high levels of isoflavones, a type of antioxidant that may reduce your risk of cancer and lower inflammation in the body. They have also been shown to be protective against stroke.

Isoflavones, the plant chemical in soybean, has been shown to prevent inflammation in a lab-conducted study. The study showed that isoflavones help reduce diseases by decreasing the concentrations of malondialdehyde, a natural compound that acts as a marker for oxidative stress in the body. This also includes cardiovascular inflammation associated with stroke.

Soy and Cancer Connection

Because edamame and soy contain phytoestrogens, they act as a blocker to actual estrogen uptake in the body, according to Lee Crosby, and RD, LD, a resident dietician and breast cancer expert with the Physicians Committee for Responsible Medicine (PCRM). Soy, or specifically the phytoestrogen in soy products like tofu and edamame, functions as a brake that inhibits cell growth.

Animal estrogen acts on the alpha receptors in your cells and promotes growth, while plant estrogens act on the beta estrogen receptors, and help suppress cancer, especially breast cancer and other hormonal cancers (such as prostate), studies have found.

2. Provides Complete Protein

Just one cup of cooked edamame contains 17 grams of complete plant-based protein, which can certainly help you meet your daily recommended amount of protein in a healthy, clean way. Edamame contains all 9 essential amino acids and is unique because it's the only plant-based source of complete protein. Studies have shown that replacing animal protein with plant-based protein lowers your risk of heart disease and other chronic conditions.

On average, a woman should aim to eat 46 grams of protein and a man about 56 grams of protein per day (more if you are training hard or extremely active). That said, two cups of edamame will help you get halfway to that goal.

3. Helps Protect Against Stroke

Edamame is rich in folate, a mineral that has been associated with reduced cardiovascular disease by having the power to lower homocysteine levels, according to a study. The study makes it clear that folate does not reduce the risk of cardiovascular disease per se, but has the ability to protect against stroke which is linked to heart disease.

In the same study with 300 participants, one group took a placebo drug and the other group supplemented with folate (B9), and results found that the supplementation group reduced their risk of stroke by 25 percent.

4. Reduces Your Risk of Dementia

Folate is one well-rounded mineral and edamame contains 458 mcg of folate per 160 grams, that's more than the daily recommended value which is 200-400 mcg. Folate has also shown a positive observation between Alzheimer's disease and dementia by having the ability to naturally lower homocysteine levels, according to an observational study.

5. Promotes Weight Loss

One cup of cooked edamame beans contains 8 grams of fiber. Doctors and nutritionists recommend a high-fiber diet for weight loss because when soluble fiber is consumed, it turns into a gel-like substance which then helps the body feel fuller longer.

Fiber also slows the absorption of nutrients in the body, which means you avoid a spike in blood sugar or a surge in insulin. When insulin is activated, it signals the body to either “use the fuel or store it as fat,” according. to Dr. Will Bulsiewicz, a gastroenterologist and bestselling author of Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome. Dr. Bulsiewicz used a high-fiber plant-based diet to lose 50 pounds and keep it off and educates patients about how to eat more fiber.

By eating high-fiber foods like edamame, the energy you just ate gets used slowly over time. Without fiber, the calories in your food such as sugar or carbs flood the bloodstream, and insulin will get activated to cart all the extra energy that you can't use off to be stored for later.

The fiber in edamame helps a small steady stream of calories stick around longer to be used up, instead of being flooded and cleaned up and removed as fat. Meanwhile, this signals to the body that you are full and don't need to eat again. Fiber in foods like edamame and greens, vegetables, and other legumes helps you burn fat while having more steady energy. When you avoid feeling hungry, it helps to promote natural, effortless weight loss.

How to Prepare Edamame

Edamame is simple to prepare and cook. Bring a large pot of water with salt to boil and add the edamame and cook for 3 to 5 minutes until their color turns bright green. Drain the water, sprinkle with salt, and serve hot or warm. Remove the beans from the pods and add to a green salad or Asian-style noodle salad.

How Often to Eat Edamame

Edamame is safe to eat every day. Aim for between half a cup and a full cup of cooked edamame. Have it as a snack, sprinkle it on top of salads, grain bowls, or add to pasta. Don't take powdered soy protein since you could end up getting more than your body needs.

Bottom Line: Eat Edamame Daily to Fight Disease and Promote Weight Loss

Bottom Line: Eat edamame for its health benefits such as reducing your risk of disease, stroke, and inflammation, and boosting weight loss. Try them plain, with a pinch of salt, a drizzle of soy sauce, or mixed in a salad.

For more great articles like this one, check out The Beet's Health & Nutrition column.

— Update: 10-02-2023 — cohaitungchi.com found an additional article Is edamame good for you? Nutrition, calories, recipes, benefits, and all you need to know from the website www.medicalnewstoday.com for the keyword health benefits of edamame.

Researchers have linked the consumption of soy foods with a lower risk of various conditions and improvements in overall health.

1. Age-related brain diseases

Studies have suggested that consuming soy isoflavones may lower the risk of cognitive decline.

Past investigations have found that treatment with soy isoflavones might help improve aspects of thinking and cognition, such as nonverbal memory and verbal fluency.

One 2015 study involving 65 people with Alzheimer’s disease did not confirm these findings.

However, a 2015 review concluded that soy isoflavones might help improve cognitive function after menopause. The authors suggested following up with the participants in the trials to look at rates of Alzheimer’s later in life.

2. Cardiovascular disease

Some scientists have found evidence that soy protein has properties that can lower the low-density lipoprotein (LDL), or “bad” cholesterol levels, in a person’s blood.

Authors of a study from 2017 suggest that soy may also benefit cardiovascular health through its fiber content, antioxidant content, and other mechanisms.

People may also find that consuming soy products as an alternative to full-fat dairy products helps improve their cholesterol levels.

Most plant-based fats are unsaturated, whereas animal fats tend to be saturated. Consuming saturated fats can contribute to heart disease and other cardiovascular problems.

3. Breast and prostate cancer

There has been controversy about the effect soy may have on the risk of breast cancer.

Some of the isoflavones in soy, known as phytoestrogens, appear to act similarly to estrogen. High estrogen levels may increase the risk of specific breast cancers.

According to the American Cancer Society (ACS), evidence does not suggest that soy products increase the risk of breast or other types of cancer. The ACS concludes that the benefits of consuming soy probably outweigh any risks.

A 2018 review found that consuming soy products may significantly lower the risk of prostate cancer in males and a 2020 review suggests they may offer protection from breast cancer, too.

Read more  Is edamame good for you? Nutrition, calories, recipes, benefits, and all you need to know

4. Depression

Edamame contains folate, which the body needs to produce DNA and for appropriate cell division.

Some research has linked low folate levels to depression. Folate may help reduce the risk of depression by stopping too much of a substance called homocysteine from forming in the body.

High levels of homocysteine can prevent blood and other nutrients from reaching the brain, and they can interfere with the production of the “feel-good” hormone serotonin. This hormone helps mood, sleep, and appetite.

5. Diabetes

People with type 2 diabetes may benefit from consuming unsweetened soy products, such as edamame, according to an older 2012 study.

These scientists looked at data for 43,176 people over 5.7 years. They found lower rates of type 2 diabetes among those who consumed unsweetened soy products, while those eating the sweetened versions had a higher risk of developing the disease.

A 2018 review of eight observational studies also concluded that consuming soy products may help reduce the risk of type 2 diabetes.

6. Fertility

Some people have suggested that consuming more iron and protein from plant sources such as edamame, spinach, beans, pumpkin, tomatoes, and beets may promote fertility or lower the risk of ovulatory disorders.

Edamame is a good source of iron, folate, and plant-based protein.

A mini-review from 2018 notes an apparent link between fertility and a high intake of folic acid, polyunsaturated fats, and plant-based foods. The authors call for increased awareness of the impact of a balanced diet on fertility issues.

Learn more about fertility supplements here.

7. Energy levels

Lack of iron in the diet can affect how the body uses energy and lead to iron deficiency anemia.

Edamame is an excellent nonheme source of iron, along with lentils, spinach, and dried fruit.

Find out more about iron deficiency anemia.

8. Inflammation

A 2012 study found that, among 1,005 Chinese women, those who consumed more soy products had lower levels of inflammatory markers in their blood than those who did not.

In 2017, a rodent study suggested choline may help protect against the inflammation that leads to cardiovascular disease.

Edamame contains choline, a nutrient similar to the B vitamins. It contributes to healthy sleep, muscle movement, learning, and memory.

These findings do not confirm that eating choline from edamame will have these benefits, but it might offer some protection. Conversely, a deficiency of choline may increase the risk of muscle and liver damage.

A cup of hulled edamame beans would provide around 16% of a person’s daily requirement for choline.

9. Menopause-related problems

The estrogen-like action of isoflavones in soy may help relieve the impact of two aspects of menopause. A 2016 review concludes that soy isoflavones may slow bone loss and improve bone strength.

In a 2017 study, women who received soy isoflavone treatment for 12 weeks reported fewer symptoms of menopause, including fatigue, hot flashes, depression, and irritability, than those who did not.

Most studies have looked at the impact of isoflavones in isolation rather than in food containing soy. It is not clear whether a regular dietary intake has a similar impact.

Learn more about the health risks and benefits of soy.

— Update: 14-02-2023 — cohaitungchi.com found an additional article Snack on Edamame for Protein, Healthy Fats, and Nutritional Benefits from the website www.realsimple.com for the keyword health benefits of edamame.

Edamame isn't just a side dish at sushi restaurants. Widely available in both fresh and frozen varieties, edamame—an immature soybean still in its pod—is a nutritional powerhouse that's good for you and makes a delicious addition to any meal.

Find them shelled or in the shell and toss these tiny green soybeans into everything from soups to stir-fries to your grazing board during cocktail hour (steam then sprinkle with flaky sea salt for perfection). You can even find freeze-dried edamame to munch on when you need a healthy, crunchy snack. Here are all the nutritious reasons to keep a bag (or two) in the freezer at all times.

5 Key Edamame Nutrition Facts

Excellent Source of Protein

For one, edamame is a complete protein source. “This means that it contains all nine essential amino acids, which is great for vegetarians and vegans, as it can be difficult to find plant-based options that are complete protein sources,” says Emma Newell, RD, LDN, a registered dietitian with NourishRX based in Salem, Mass. Edamame contains about 18 grams of protein per cup.

Contains Fiber

In addition to protein, edamame is also a great source of fiber, with 8 grams per cup—about one-third of the daily recommended fiber for women, says Newell.

Has Heart-Healthy Fats

Edamame also contains both omega-6 and omega-3 fatty acids (6 grams and 0.6. grams per cup, respectively), about the same amount you’d get from eating 1 ounce of walnuts.

Balances Macronutrients

One of the main factors that makes edamame so good for you is its undeniable nutrient density. That means it packs in a lot of incredible nutrients relative to its size and calorie amount, without any (or much) unhealthy stuff (added sugar, saturated fats, sodium, and so on). The macronutrient balance of edamame—meaning the balance of carbohydrates, protein, and fat—is also ideal. This helps to aid in satiety and satisfaction throughout the day, says Newell.

Includes Iron, Magnesium, and Copper

Micronutrients of edamame nutrition shouldn’t be overlooked, however. “Edamame is packed with micronutrients such as thiamine, iron, magnesium, phosphorus, copper, vitamin K, folate, and manganese, which are all vital to maintaining metabolism and overall balance in our bodies,” adds Newell.

Should I Be Worried About Soy in Edamame?

Edamame is a form of soy, which is an isoflavone that contains phytoestrogen, a plant compound that has the ability to exert estrogen-like effects. “Because of this, people have been skeptical to include soy in their diet,” Newell says.

However, you needn’t worry about soy-related effects, says Newell. For one, early studies showing that exposure to high doses of isoflavones led to a higher risk of breast cancer were done on rats, which process soy differently than humans. Also, multiple new epidemiological studies have followed women for years and shown no association between consumption of soy and breast cancer, says Newell. “In fact, [newer] studies show that consuming soy products, like edamame, may even have a preventative effect against cancers,” she adds.

Additionally, the American Institute for Cancer Research asserts that soy intake does not increase cancer risk. So, you can add edamame to your plate without concern.

How to Eat More Edamame

There are so many ways to work edamame into a healthy, balanced diet. You can purchase the pods fresh when they're in season (in summer) or frozen (shelled or unshelled) in the freezer section of your local grocery store.

A classic way to cook edamame is to boil, steam, or microwave the pods, then sprinkle with a little sea salt (or seasoning of your choice) and enjoy. Newell says edamame is also perfect for adding to stir-fries, salads, and tacos, or you can even make your own hummus using shelled edamame.

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Edamame Pasta Salad

This simple side relies on frozen shelled edamame to make an easy pasta salad come together in only 15 minutes. Get the recipe.

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Risotto With Edamame, Lemon, and Tarragon

Risotto in 40 minutes? We’ll take it. The flavors of dry white wine, lemon zest, and fresh tarragon pair beautifully with edamame. Get the recipe.

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Spring Green Salad

This easy salad recipe proves that a fresh-tasting hearty plate of greens and mix-ins can be dinner—or at least a very satisfying side. The base is romaine lettuce hearts with chopped cucumber, snap peas, and edamame mixed in. Get the recipe.


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