ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Tasty, Healthy and Hearty Edamame Recipes

Updated on December 30, 2010

The many delicious ways of preparing edamame.

Have you heard of edamame? Pronounced e-da-ma-mei, the Japanese name literally means "twig bean" and refers to young soybeans in the pod that can simply be boiled with a little salt and then eaten as is or mixed in dishes or salads.

Aside from Japan, edamame is commonly found in China, Korea and Hawaii but it has recently become popular all over as a health food.

I love to eat edamame from the shell because half the fun is in popping the bean out of the pod into your mouth. The other half of course is in sinking your teeth into the crunchy, juicy soybean.

If you're looking for other ways to prepare this lean mean soybean, below is a selection of delicious and healthy edamame recipes that you can try out.

Important note: Unfortunately edamame is not safe for those allergic to soy.

Image courtesy of cvander under the CC license

Please answer the poll below.

Shelled Edamame Beans
Shelled Edamame Beans

Image shared by TheDeliciousLife under the CC license

Have you eaten edamame?

See results

Buy frozen Edamame (Soy Beans) in the Shell - You can enjoy the beans as is or mixed in salads and side dishes

Frozen Edamame (Soy Beans) In Shell - 20 Lb Case
Frozen Edamame (Soy Beans) In Shell - 20 Lb Case
Soybean in the pod, available year round. Great served as a snack, used in soups, or added to vegetable side dishes. They are high in fiber, iron, and calcium.

Edamame Health Benefits - Why you should eat this wonder veggie.

Enjoyed for centuries in Japan, the tasty soybean has recently become very popular all over the world as a healthy and nutritious snack because it definitely trumps other munchies in terms of nutritional value.

The following are the health benefits of edamame.

* Edamame is an excellent source of low-calorie protein which makes it a popular snack among vegetarian athletes. A half-cup of these young beans has eleven grams of protein and is one of the few vegetarian protein sources that have all nine of the essential amino acids the body can't make.

* The fat in edamame is the heart-healthy kind, polyunsaturated and monounsaturated fats that help to lower cholesterol levels and reduce the risk of heart disease. Plus, they're a caloric bargain at only 125 calories.

* Each half-cup of edamame has four grams of fiber to help lower cholesterol levels and keep you satiated so you won't reach for a candy bar later on.

* The isoflavones found in edamame and other soy products can help to lower the risk of heart disease according to some studies and may also lower blood cholesterol levels.

* The isoflavones in edamame help to maintain bone density by exerting estrogen-like effects on bone tissue. It's also a good source of calcium which is important for strong teeth and bones.

Find more articles that details edamame's nutritional benefits.

Information sourced from HealthMad

I like to eat edamame straight from the shell! How about you?

I like to eat edamame straight from the shell! How about you?
I like to eat edamame straight from the shell! How about you?

Basic Edamame Recipe - The simplest way to prepare edamame...

The quickest way to prepare edamame is to boil it in a pot of water with some salt. Here are the steps:

Step 1: Fill the pot 3/4 full with fresh, cold water and put it on stove on high heat.

Step 2: Add 3 tablespoons of salt to the water.

Step 3: When the water comes to a boil, reduce the heat to medium high, add the edamame pods, and cook for 5 minutes.

Step 4: Turn the stove off. Pour the hot water and edamame into a colander, and run cold water over the cooked edamame to cool it.

Step 5: Place the cooled edamame in a dish and enjoy it! You can sprinkle some coarse sea salt over the cooked edamame.

To eat, press the pods between your fingers to push the beans out, or put two-thirds of the pod in your mouth and, clamping your teeth gently over the pod, pull it out, popping the beans into your mouth.

Tip: If you want to use edamame in a salad, cook them first and then shell by hand.

Watch the video below for complete instructions.

Edamame Recipes

Various ways to prepare edamame, from healthy soups and salads to delicious sidings to your main dish.

Chili Garlic Edamame - A light soybean snack with a spicy kick. You can serve this is as an appetizer too.

Chili Garlic Edamame
Chili Garlic Edamame

Chili Garlic Edamame

Serves 4

You will need:

1 pound edamame in shells

1 tablespoon peanut oil

2 cloves garlic, minced

2 teaspoons sambal oelek (chili paste)

kosher salt


1. Cook edamame according to package directions. Transfer to a bowl.

2. Heat peanut oil in a small pan over medium heat. Add garlic and sambal oelek and cook for 30 seconds.

3. Pour chili-garlic mixture over the top of edamame and toss to coat. Sprinkle with salt.


Recipe from Life's Ambrosia

Image shared by rkazda under the CC license

Buy ingredients for this dish right here.

Edamame Hummus - Enjoy this dip with toasted pita bread or your favorite vegetable crudites.

Edamame Hummus
Edamame Hummus

Edamame Hummus

You will need:

1/2 pound frozen shelled edamame, about 1 1/2 cups

1/4 cup tahini

1/4 cup water

1/2 teaspoon freshly grated lemon zest

1 lemon (about 3 tablespoons), juiced

1 clove garlic, smashed

3/4 teaspooon kosher salt

1/2 teaspoon ground cumin

1/4 teaspoon ground coriander

3 tablespoons extra-virgin olive oil

1 tablespoon chopped fresh flat-leaf parsley

Suggested serving: Sliced cucumbers, celery, and olives


1. Boil the beans in salted water for 4 to 5 minutes, or microwave, covered, for 2 to 3 minutes.

2. In a food processor, puree the edamame, tahini, water, lemon zest and juice, garlic, salt, cumin, and coriander until smooth. With the motor running, slowly drizzle in 2 tablespoons of the olive oil and mix until absorbed.

3. Transfer to a small bowl, stir in the parsley and drizzle with remaining oil. Serve with the suggested vegetables, or refrigerate, covered, up to 1 day.

Recipe from Food Network

Image courtesy of TheDeliciousLife shared under the CC license

Lemongrass Orzo Salad - A light, tasty and zesty salad peppered with edamame beans.

Edamame Salad
Edamame Salad

Lemongrass Orzo Salad

You will need:

2 cups orzo, cooked and chilled

1 cup grape tomatoes

1 cup cooked and shelled edamame

4 tbsp lemongrass, ground

1/4 cup EVOO

1/2 cup wine vinegar

1 clove garlic, minced

Squeeze of Lemon

1/4 cup minced celery

Salt and pepper


Combine and chill.

If you don't have Orzo, you can replace it with another pasta or with cooked brown rice)

Recipe from Norwich Nuts

Image courtesy of norwichnuts shared via a CC license

Guacamame Salsa - Guacamole and edamame combine to form this healthful, delicate salsa.

Guacamame Salsa
Guacamame Salsa

Guacamame Salsa

You will need:

1 avocado

1 cup cooked edamame

1 teaspoon lime juice

1 tablespoon cilantro

1/2 cup salsa

1 small can chopped green chiles

1/2 teaspoon garlic powder


1. Process the avocado, edamame, lime juice and cilantro in a food processor for about 30 seconds, until almost smooth.

2. Add salsa, chiles, and garlic powder. Serve with chips or crunchy vegetables.

Recipe from Deseret News

Image courtesy of LadyBirdMontoya shared under the CC license

Savory Edamame Braid - Edamame is baked in a crust to form pretty pastry for afternoon tea.

Savory Edamame Braid
Savory Edamame Braid

Savory Edamame Braid

Feeds 10

You will need:

½ cup wheat flour

½ cup all purpose flour

1/4 cup vegetable margarine

Pinch sea salt

4 tbsp cold water


1. Combine flours then cut in margarine.

2. Slowly mix in water. Divide into two balls and roll out on floured surface.

3. Spread 1 cup soy butter on each crust and sprinkle with salted roasted edamame. Fold over then braid the two together. 4. Brush with vegetable margarine and a sprinkle of sea salt.

5. Bake 400 degrees 25-30 minutes. Slice and serve.

Recipe from Yummytime

Image courtesy of norwichnuts shared under the CC license

Edamame Soup - A tasty, healthy and chunky soup to start your meal with.

Edamame Soup
Edamame Soup

Edamame Soup

Makes 4 cups

You will need:

1/2 tsp olive oil

1/2 medium onion, finely chopped

1 small potato, peeled and cut into small cubes

3/4 lb frozen edamame beans, defrosted

2 cups vegetable stock

3 oz (about 2 cups) fresh baby spinach

salt and pepper


1. In a pan, saute the onion and potato in the oil over medium heat, stirring frequently. Cover and allow to soften for about 4 minutes.

2. Stir to prevent the mixture from sticking and burning. Add the beans and the vegetable stock.

3. Put the lid on and simmer over medium heat for about 15 minutes until the beans are tender.

5. Add the spinach and simmer until softened.

6. Puree in a food processor or with a hand blender.

Recipe from 101 Cookbooks via 33 Flavors

Image courtesy of heidi33 shared under the CC license

Buy ingredients for this dish right here.

Vignole (Spring Vegetable Stew) - Have a taste of spring in this delectable and hearty veggie stew.


Vignole (Spring Vegetable Stew)

You will need:

10 oz. frozen artichokes

kosher or sea salt and freshly ground black pepper

12 oz. edamame

1 bunch of asparagus, cut into 1 inch pieces

1 regular leek, white and light green parts, cut into 3 inch lengths, washed

1/2 pound spinach, picked and washed

extra virgin olive oil

1 small white onion, peeled and finely chopped

1 glove of garlic, thinly sliced or finely chopped

1.5 c. chicken stock

12 oz. fresh peas

4 thick slices of prosciutto (or use a favorite ham or bacon)

a small bunch of fresh mint, leaves picked

a small bunch of fresh flat-leaf parsley, leaves picked


1. Boil a pot of salted water. Blanch the leeks for 3-4 minutes. Add the asparagus for 2 minutes. Remove and add in the spinach for a minute. Remove and add the edamame for a minute or so. Take them out and place in a colander on the sink.

2. Heat a very large sauce pan over medium. Add a bit of olive oil and then the onion. Cook slowly for 10 minutes. Add the garlic and cook for a minute. Crank up the heat. Add the chicken stock and the peas and bring to a boil. Lay the prosciutto over the top and reduce the heat to a simmer for 10 minutes or so.

3. Meanwhile, tear the leeks into strips. Roughly chop the spinach.

4. Remove the prosciutto and place on a cutting board. Let it cool for a while.

5. Add the leek strips, the edamame, asparagus, spinach, and artichokes into the peas. Bring back to a simmer, letting them slowly cook for about 10 minutes.

6. Chop the herbs finely. Chop the prosciutto into bite-size pieces. Add them into the stew.

7. Taste and season with salt and pepper. Add a swirl or two of olive oil.

Recipe from The Peche (adapted from Jamie Oliver)

Image courtesy of mrsdewinter shared under the CC license

Buy ingredients for this dish right here.

Risotto with Edamame and Fresh Basil - A hearty risotto fortified with edamame beans that you can eat as a main course or a siding to a meat dish.

Edamame Risotto
Edamame Risotto

Risotto with Edamame and Fresh Basil

You will need:

1 1/2 cups short-grain brown rice

6 cups chicken stock

1 onion, diced

1/3 cup basil, chiffonade style

1 1/2 cups shelled edamame

1 cup freshly grated pecorino romano

2 tablespoons butter

freshly ground black pepper to taste


1. Add a little olive oil to your pot and cook the onion until translucent or even a bit browned.

2. Add the rice and saute just a minute or two to get it a bit toasty.

3. Add the chicken stock and cover, bringing it to a boil. Turn down to simmer at low to medium heat for about 45 minutes to an hour, but keep a watch on it. You're looking for almost all of the liquid to be absorbed, leaving you with nice creamy rice.

4. Add the edamame and heat through, then remove from heat and stir in the basil, pecorino romano and butter.

5. Season with salt and pepper and serve.

Recipe from CliqueClack Food

Image courtesy of Gudlyf shared under the CC license

More edamame recipes and how-to videos

How about some dry roasted edamame beans to snack on?

Seapoint Farms Dry Roasted Edamame, Sea Salt, Vegan, Gluten-Free, Kosher, and Non-GMO, Crunchy Snack for Healthy Snacking, 4 oz. Bag (Pack of 12)
Seapoint Farms Dry Roasted Edamame, Sea Salt, Vegan, Gluten-Free, Kosher, and Non-GMO, Crunchy Snack for Healthy Snacking, 4 oz. Bag (Pack of 12)
Seapoint Farms Dry Roasted Edamame is a great source of soy protein, containing all 8 essential amino acids & adds no cholesterol or trans-fats to your diet. Just one serving provides you with 14 grams of soy protein and only 2 net carbs. This perfectly roasted green soybean is extremely versatile as a snack, a perfect healthy topper on salads or pour it into your favorite trail mix. 100% Natural ingredients. Non GMO. Product of China.

Some more ready-to-eat edamame snacks you can munch on.

Your thoughts about this page are most welcome too.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)