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how to eat edamame

How to Eat Edamame? Discover Its Health Benefits and Tasty Recipes

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Edamame is the name by which the preparation of these green soybean pods is known, not the product itself. The elaboration is very simple. The harvesting process of these vegetables occurs before they mature, the ends are cut off and boiled with a little salt.

How to eat edamame?

At the time of eating them, the pod is opened with the help of the teeth, the grain that is inside is eaten and the pod is discarded. As simple as heating pipes!

Edamame is an important source of plant-based protein, iron, and calcium. A gluten-free, cholesterol-free and low-calorie snack Also, its consumption regularly has very positive effects on health, among which the following stand out:

  • Helps reduce bad cholesterol levels: consuming vegetable protein as an alternative to animal protein reduces cholesterol levels.
  • Source of energy: its high iron content and quality proteins make these green soy pods a very energetic food. Additionally, consuming plant-based iron has been shown to increase fertility in women.
  • Recommended for diabetics: it does not contain gluten. In addition, it reduces the kidney problems that type 2 diabetics usually present. They expel more protein through the urine. However, it is scientifically proven that they digest protein of plant origin, such as that from soybeans, better than that of animal origin, and reduce the amount of protein they eliminate through urine.
  • Improves bone health: an important source of magnesium and calcium that helps maintain strong bones and slows bone loss.
  • Help keep the blood system strong and healthy.
  • Antioxidant properties.
  • An important source of fibre.

how to eat edamame

How to cook edamame?

The most common is to consume them boiled with a little salt. However, the grains of these green pods can also be consumed in a salad.

Another option is to sauté them together with a little minced soy sauce and garlic. Thus, we can add them to rice, noodles, pasta or any other preparation.

What does edamame taste like?

The fresh edamame has a sweet and buttery flavor. Its own name means “peduncle bean”, hence the name of the dish. It is usually served with a sauce to accompany it, adding more flavor to the recipe.

Another option offered by this Japanese edamame recipe is to remove the previously cooked seeds from the soy pods and grind them, thus making a sauce with which to spread other snacks, something similar to guacamole. If you are still wondering how to eat edamame, take note of the following recipes.

How to make spicy edamame with sriracha sauce?

Among the different ways to eat edamame is the sriracha sauce alternative. If you want to know how to do it this way, follow these steps:


  1. Soy pods.
  2. Water.
  3. Salt.
  4. Sriracha sauce.
  5. Pepper.

The amounts will depend on the number of diners and how spicy you want it to be, from a light touch to very spicy the more sauce you add.

Steps to cook spicy edamame:

  1. Boil the soy pods or, if you prefer, steam them.
  2. Add salt to cooked vegetables.
  3. For the edamame to have a spicy flavor, you will have to make the sriracha sauce, originally from Thailand, with the following ingredients: garlic, red chilli peppers, vinegar, salt and sugar.
  4. Finally, add a little pepper and mix the sriracha sauce with the soybeans for very tasty edamame with a spicy touch.

How to cook edamame sauteed with truffle?

edamame sauteed with truffle

If you don’t know how to eat the frozen edamame that you can find in supermarkets, we suggest that, for example, you make it sautéed with truffle. Follow these steps to get it:


  1. Soy pods.
  2. Water.
  3. Salt.
  4. Olive or sunflower oil.
  5. Sunflower seeds.
  6. Truffle oil.
  7. Salt Maldon.

Steps to make edamame with truffle oil:

  • Bring the water to a boil in a pot and, as soon as it starts to boil, add salt.
  • Put the soy pods in the pot to boil them: the cooking time should reach approximately 5 minutes.
  • Drain the pods from the water in the pot.
  • Re-soak the soybeans in hot water to soften them.
  • Heat oil in a pan, drain the vegetables and put them in the pan with some sunflower seeds.
  • Mix the pipes with the pods and then add truffle oil.
  • Mix everything again with the truffle oil and a little salt to taste.
  • Serve the edamame in a bowl, topped with Maldon salt or flaked in small doses to finish dressing these vegetables.

How to cook edamame with soy sauce?

edamame with soy sauce

Another sauce for edamame that is very compatible with this legume, and with many dishes that usually accompany it, is soy sauce. Its preparation method is very similar to that of spicy edamame with sriracha sauce or sautéed with truffle. To make edamame with soy sauce, follow these directions:


  1. Soy pods.
  2. Water.
  3. Salt.
  4. Soy sauce.

Preparation of edamame with soy sauce

  1. Boil the pods.
  2. Season with salt and, also, at this point, you have the option of passing them through the pan.
  3. When they are to your liking, add the soy sauce to serve.
  4. If you want to make soy sauce, you need four main ingredients: water, salt, soy, and wheat. But, unless you have time and you are making it to have it and use it in different dishes, to prepare this edamame dish, we recommend that you have it ready beforehand or bought.

Properties and benefits of eating edamame

In addition to discovering how to eat soy pods, we want you to know all the benefits and properties of edamame:

  • Rich in antioxidant properties.
  • Great source of fiber.
  • It reduces bad cholesterol (LDL), since with edamame you consume vegetable protein replacing the protein of animal origin, as well as a lot of fiber. Vegetable protein and fiber favor the decrease of this cholesterol.
  • Provides a lot of calcium and magnesium, helping to maintain strong bones.
  • Helps to strengthen the immune system.
  • Great source of quality protein and iron, providing a lot of energy to the body.
  • Highly recommended for diabetic people, as it reduces problems related to the kidneys. Although diabetics expel more protein through urine, edamame is convenient because it provides plant proteins, which are better digested by patients with this disease.
  • Reduces the risk of cardiovascular disease.

Despite the great benefits of its consumption, you should also take into account some contraindications of edamame:

People with thyroid problems need to regulate their consumption of edamame a lot since soy makes it difficult to absorb some medications to treat this disease.

Patients with breast cancer should consult the advisability of consuming edamame with medical specialists since soy contains phytoestrogens, which may reduce the effect of medications taken in treatments of this disease.