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Healthy Tofu Recipe: Edamame Tofu Cups

Updated on November 4, 2014
anglnwu profile image

A certified health and wellness coach, I love discussing food, health benefits and how to keep weight in check,

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A four-year old introduced me to Edamame. Sure, I’m familiar with tofu, tempeh and miso, soy-based products such as soy-milk, soy yogurt and mock meats made from soy but edamame? We were having dinner at a restaurant and this cute pint-sized girl (my friend’s daughter) asked for a serving of edamame. I was fascinated—even the name itself sounds exotic. When the waiter brought a basket of piping hot edamame (I instantly recognized it as soyabean pods) tastefully sprinkled with sea salt, I watched her attack her food with a relish that only a four child can get away with.

I’ll not discuss my naivete but suffice to say that I’m from Singapore and edamame is a Japanese word, meaning “branched bean.It’s the vegetable version of soybean, generally harvested when they’re 80 percent mature. In recent years, edamame has gained popularity due to its many health benefits. While some of the many acclaimed health benefits are still inconclusive, the fact remains that edamame is a nutritious healthy food.


Some lke it hot, some like it cold, some like it in the pod nicely seasoned and all.
Some lke it hot, some like it cold, some like it in the pod nicely seasoned and all. | Source

What is Edamame?

As stated, it comes from the soybean plant, a member of the pea family. A subtropical plant, the pods grow in clusters and has been a staple in Asian countries for at least 5,000 years. Fresh soybean pods, harvested before they hardened is known as Edamame (in Japanese). Soybean was introduced to Japan after the Chinese-Japanese War of 1894-95.

In China, the earliest cultivation of soybean began in the 11th century B.C. in the eastern half of North China. Known as "Ta Tou" (or greater bean), its nutritional importance is underscored by its name. One of the emperors named it one of the five most sacred crops, securing its revered position together with rice, barley, wheat and millet.

Edamame can be eaten from the pods or shelled. Sweet, mild and nutty—it’s easy on the palate.

How Many Ways Can You Enjoy Edamame?

Too many ways for me to delineate but I’ll try. For starters, you can eat them steamed, boiled or microwaved (if you're in a hurry) whole then seasoned with your favorite seasonings. Often, they are served as finger foods in restaurants (bar foods, appetizers, side orders) or eaten as snacks by health conscious individuals. Whether you lick the seasoning off and then suck the beans off or carefully extract the beans from the pods before popping them in your mouth—eating edamame can be an adventure.

Shelled edamame can be used in salads, stir-fries, soups, casseroles, pureed for dips and sauces or blended in smoothies.

While experimenting with new ways to enjoy edamame, I came up with edamame tofu cups, my version of savory cupcakes with all the goodness of soy. Looks pretty but packs lots of nutritional punch. And the beauty of it—it doesn’t take much time or effort to make them.

Cook Time

Prep time: 15 min
Cook time: 20 min
Ready in: 35 min
Yields: 6 cupcakes

If you like the recipe, please put some stars on it.

4.8 stars from 4 ratings of Edamame Tofu Cups


  • 1/2 slab of soft tofu, cut into cubes
  • 1/2 cup shelled edamame
  • 15 to 20 pieces of tortilla chips
  • 5 eggs
  • 1/2 cup of water
  • A drizzle of sesame oil
  • A sprinkling of brown sugar, optional
  • salt and pepper, to taste
Click thumbnail to view full-size


  1. Add 5 eggs and 1/2 cup of water in a measuring cup or any deep bowl. Mix well.
  2. Put shelled edamame in a bowl and season them with a sprinkling of sesame oil and salt, pepper and sugar to taste.
  3. Spray muffin pans with non-stick spray.
  4. To each muffin cup, add 3 to 4 pieces of tortilla chips
  5. Top tortilla chips with a sprinlking of tofu cubes and seasoned edamame.
  6. Fill each muffin cups with the mixture of eggs and water, about 3/4 full.
  7. Bake at 375 degree Fahrenheit for 20 minutes or until done.
  8. Garnish top with garnishing and broil for 2 to 3 minutes.

Edamame Tofu Cups--Light and Nutritious.


Health benefits of Edamame

Edamame Tofu Cups

Nutrition Facts
Serving size: 1 tofu cup
Calories 54
Calories from Fat54
% Daily Value *
Fat 6 g9%
Saturated fat 3 g15%
Carbohydrates 3 g1%
Fiber 2 g8%
Protein 8 g16%
Cholesterol 88 mg29%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Health Benefits of Edamame

You may ask, “What is in it for me?” According to various health authorities, there are plenty of reasons to include edamame in your diet. It is high in protein and low in saturated fats, has no cholesterol and is loaded with phytonutrients and antioxidants. But that’s just the broad picture, let’s delve into specific health benefits:

  • Great Source of protein

One cup of edamame has 16.9 g of protein and it constitutes 34 percent of the daily value. Consider another aspect—the protein source contains all nine essential amino acids that your body needs—a viable source of plant protein. Put these two facts together and you’ve one great protein source, a food group known for helping tissues develop properly and generating hormones, enzymes and energy amongst others.

  • Rich in Isoflavones

Isoflavones found in Edamame are phytoestrogens, compounds that mimic estrogenic activities. Since estrogen tends to fluctuate during menopause causing symptoms such as hot flashes, night sweats, insomnia, vaginal dryness and headaches, consumption of soy products may relieve some of these symptoms. From an epidemiological point of view, in Japan, where the consumption of soy is high, menopausal symptoms are rarely reported.

  • Soy and Cholesterol

Soy may lower high blood cholesterol. A meta-analysis of 38 research studies showed that soy protein may lower LDL (low density lipoproteins) and triglycerides. The Amercian Heart Association stated that some evidence existed to support the consumption of soy protein to lower cholesterol, though findings are still inconclusive.

  • Soy and Cancer

According to various studies, soy may reduce the risk of breast cancer in women and prostate cancer in men, in addition to reducing risks of other types of cancer. It goes on to add that evidence is limited.

  • Soy and Osteoporosis.

As to whether soy prevent osteoporosis, there are conflicting findings. While some concluded that soy may prevent osteoporosis, others have reported no concluding evidence. According to John Hopkins Health Alert, there is no harm in soy-enriched products but no solid evidence to support the claim either.


Submit a Comment

  • anglnwu profile image

    anglnwu 3 years ago

    vespawoolf, fava beans would definitely work. Thanks for your continual support. Always good to see you.

  • vespawoolf profile image

    vespawoolf 3 years ago from Peru, South America

    This looks like a delicious and healthy way to use tofu. We don´t have edamame here in Peru, but I often substitute fava beans which are similar. I hope to try this next time I´m looking for something healthy to serve for my friends. Thanks!

  • anglnwu profile image

    anglnwu 3 years ago

    Jill, thanks for visiting. I've not been active here for a while too. It's time to get back. Yes, you can always use tofu.

  • jill of alltrades profile image

    jill of alltrades 3 years ago from Philippines

    Whoa, finding this hub today means that I have not visited for a long time! Sorry my friend, I have not been active in HP lately. My new hub which you visited, is written a year after my last hub!

    Anyway, I loved learning about edamame. I just wonder if we have it here. Is it possible to use the same recipe for regular tofu in case I can't find edamame?

  • anglnwu profile image

    anglnwu 4 years ago

    Hey Vespawoolf, always good to have the food guru stop by and comment. Glad to hear from u.

  • vespawoolf profile image

    vespawoolf 4 years ago from Peru, South America

    I love edamame and this is a clever and healthy way to enjoy it. I also appreciate all the information on health benefits. Thank you!

  • anglnwu profile image

    anglnwu 4 years ago

    beingwell, I'm a fan of edamame too. I snack on them like crazy. So good. Thanks for commenting.

    Thanks, appreciate your comments. Enjoy your breakfast.

    Vibesites, give it a try. I know you'll like it.

  • vibesites profile image

    vibesites 4 years ago from United States

    What a new way to cook tofu... I love tofu quite a lot. And your description of edamame really intrigues me, I wanna try it too. Voted up and useful, shared. :)

  • profile image

    lovedoctor926 4 years ago

    This looks delicious! I'm actually hungry. Looking forward to breakfast soon. voting up!

  • beingwell profile image

    beingwell 4 years ago from Bangkok

    Hi anglnwu! I'm a fan of edamame. I like to munch on them when their boiled; just like what I do with nuts. Great recipe! Sharing and voting up.

  • anglnwu profile image

    anglnwu 5 years ago

    Thanks, Mama Kim, for reading and commenting.

  • Mama Kim 8 profile image

    Sasha Kim 5 years ago

    This recipe looks amazing!! I can't wait to try it ^_^ Thank you so much for sharing this! Voting a whole bunch!!

  • anglnwu profile image

    anglnwu 5 years ago

    Happy New Year, Snakeslane. I love edamame as well--I snack on them, so delicious and nutritious. Glad you came by to comment. Glad you enjoyed the song. Was one of my favorites. This year, I'm too distracted to have a favorite. Take care and best wishes.

  • snakeslane profile image

    Verlie Burroughs 5 years ago from Canada

    Oh anglnwu, this looks so yummy and healthy! My neighbor eats edamame (frozen, she just nukes it) and I tried it once, just the plain beans, and really liked it. Your recipe and Hub is beautifully presented. I enjoyed the food facts about the soybean. This is reminding me to eat better! Great seeing you tonight on the Hubs, hope all is well, and wishing you and your family a Happy New Year! Last year at this time we were all listening to Adele, a song you introduced me to in your poetry hub...I don't know what this year's song is. I wonder if there is one? Regards, snakeslane

  • anglnwu profile image

    anglnwu 5 years ago

    Brett, I agree with you--on its own, tofu is nondescript, almost tasteless but it takes on flavor easily and can be transformed into a culiary delight. Thanks for commenting, always good to hear from you.

    georgescifo, thanks for reading and commenting.

  • georgescifo profile image

    georgescifo 5 years ago from India

    hmm...the recipe looks yummy and delicious..

  • Brett.Tesol profile image

    Brett Caulton 5 years ago from Thailand

    Although the product doesn't have a lot of taste, it can easily be turned into something colorful and tasty! I also liked your comment of adding it to smoothies ... what an awesome idea!!! It would give it a great thick texture with a healthy ingredient.

    Shared, up and useful.

  • anglnwu profile image

    anglnwu 5 years ago

    Thanks, Lady E, for reading and rating. I appreciate your friendship very much.

  • Lady_E profile image

    Elena 5 years ago from London, UK

    Thanks for another healthy Recipe, Angeline and for sharing the benefits too. 5 Star as usual.

  • anglnwu profile image

    anglnwu 5 years ago

    kartika, i agree organic is best. Thanks for reading and commenting.

    TycoonSam, thanks for voting it up.

  • TycoonSam profile image

    TycoonSam 5 years ago from Washington, MI

    Looks simple and delicious! Thank you for sharing this recipe.

    Voted up

  • kartika damon profile image

    kartika damon 5 years ago from Fairfield, Iowa

    I love to tofu and will try the Edamame and the tofu cups - I've been drinking soy milk for yrs. I think it's important to avoid the GMO soy products - so I buy organic - nice article!

  • anglnwu profile image

    anglnwu 5 years ago

    ishwaryaa, there's always a first with everyone. I didn't hear of it until I came to America and I actually know soy. Thanks for voting it up.

    Om, thanks for gracing this hub with your comments. Always good to hear from you:))

  • Om Paramapoonya profile image

    Om Paramapoonya 5 years ago

    I love edamame, and these tofu cups look so great! What a creative way to cook tofu. The use of tortilla chips in this recipe also sounds very interesting. Well-done!

  • ishwaryaa22 profile image

    Ishwaryaa Dhandapani 5 years ago from Chennai, India

    A delicious recipe! I have not heard about edamame till now thanks to you! Your instructions are clearly explained with drool-worthy photos! Way to go!

    Thanks for SHARING. Useful & Interesting. Voted up

  • anglnwu profile image

    anglnwu 5 years ago

    Melovy, you may be able to get frozen edamame--look for them in the frozen section of health stores. Thanks for coming by to comment.

  • anglnwu profile image

    anglnwu 5 years ago

    Sweet Carol, always good to see you. I eat edamame all the time too. Maybe, we can get together for some edamame time. Thanks for reading and commenting.

    Ruchira, that's your pregnant food?--what a clever choice. I eat tofu, edamame all the time. Thanks for reading and voting it up.

  • anglnwu profile image

    anglnwu 5 years ago

    teaches, you can possibly have this every day since they're light and healthy and if you dip them in a dipping sauce, they're just fabulous. Thanks for taking time to read and comment.

    Mhatter, always good to hear from you and I'm glad your toful world just got bigger:))

  • Melovy profile image

    Yvonne Spence 5 years ago from UK

    These look great. I don't know if we can get edamame locally, but I will look out for it now.

  • Ruchira profile image

    Ruchira 5 years ago from United States

    I love edamame. Used to have it when pregnant.

    This recipe is interesting 'cause tofu is made once a week in my house...gotta try this.

    Thanks angi. sharing it across with voted up as useful

  • carol7777 profile image

    carol stanley 5 years ago from Arizona

    Looks good...We eat edamame all the time. Great snack. I am inspiredto try this recipe...Love all the health information...As always a great hub.

  • Mhatter99 profile image

    Martin Kloess 5 years ago from San Francisco

    Woe! did this open a new world of tofu for me! Thanks

  • teaches12345 profile image

    Dianna Mendez 5 years ago

    Your photo makes this dish look so good. I think that I could have this every day. Thanks for the share.