The edamame has become one of the most fashionable healthy snacks. You’ve probably seen it in Japanese restaurants or on Asian food menus, served as a light, flavorful starter. But the best part is that making it at home is very simple and quick. If you wonder how to cook edamame so it turns out perfect, with that glossy, slightly toasted touch, here is the complete guide.
What edamame is
Edamame are pods of tender soybeans, harvested before fully maturing. They are eaten boiled or sautéed, and typically served whole, seasoned with salt or other spices.
The curious thing is that you don’t eat the pod, but the soybean kernels inside: you bring the pod to your mouth and extract the seeds with your teeth, enjoying the seasoning left on the shell.
Varieties and how to choose it
You can find edamame with the pod, shelled (just the beans) or already precooked and frozen.
- With pod: ideal for serving as a snack, to eat the beans by extracting them in your mouth.
- Shelled: perfect for salads, poke bowls or quick stir-fries.
- Precooked frozen: only needs a few minutes of boiling or sautéing.
Always look for pods with an intense green color, without dark spots and, if you buy it frozen, that it does not show excessive ice crystals (a sign of previous thawing).
Nutritional benefits
Edamame is a food rich in plant protein (about 11 g of protein per 100 g cooked) and provides all essential amino acids, making it an excellent alternative to animal protein.
It is also low in saturated fat, high in fiber and minerals such as iron, magnesium and calcium, as well as B vitamins and antioxidants.
Its glycemic index is low, so it helps keep blood sugar levels stable and is a very filling snack.
Stir-fried edamame recipe with garlic and soy sauce
Ingredients
- 500 g edamame (with pod, frozen or fresh)
- 2 tablespoons sesame oil (or mild olive oil)
- 2 garlic cloves finely chopped
- 2 tablespoons soy sauce
- 1 teaspoon chili flakes (optional, for a spicy touch)
- Flaky salt
Preparation
- Put a pot of water with a bit of salt. When it boils, add the edamame and cook 3-4 minutes if fresh, or 5 if frozen. Drain well.
- Heat a large stainless steel pan, like the Silence Pro by Rösle or the Favorit WMF with the oil. Add the garlic and sauté a few seconds without burning it. Add the drained edamame and stir-fry over medium-high heat 2-3 minutes, until it takes on that glossy color and some parts brown.
- Time to season it: still in the pan, add the soy sauce and, if you like, some chili flakes. Stir well so all the pods are coated.
- Transfer the edamame to a plate, sprinkle with flaky salt and serve hot.
Tips:
- After adding the edamame to boiling water, cook only the recommended time, no more.
- When serving, if you want extra flavor, add a few drops of lemon juice or sprinkle toasted sesame seeds just before serving.
