Edamame is a specialty variety of soybean harvested while still green. Because they are immature, the beans have a crisp-firm bite and a fresh, clean flavor. Frozen edamame is widely available in at supermarkets these days; you can find it both in the pod or shelled. The whole pods are most often eaten as a snack (you may have had them in a Japanese restaurant); the pods are lightly cooked in salted boiling water and then only the beans are eaten by pushing them directly from the pods into your mouth
While the pods are fun for snacking, it’s the shelled edamame that most excite me because they can be added to all manner of dishes, including salads, soups, stir-fries; even plain as a side dish with little more than salt and pepper.
Taste and convenience aside, there’s the matter of nutrition. The other vegetables I have discussed this month are health stars in their own right, but in comparison to edamame, they look scrawny and knock-kneed.
Just take a look at the stats: a 1/2 cup of shelled edamame (or 1 and 1/8 cup edamame in the pods) has a mere 110 calories, most of which come from protein (11 grams worth). They further boast the following:
9 grams fiber (that’s about the same as 4 slices of whole grain bread)
10% of the Daily Value for vitamin C
10% Daily Value for iron
8% Daily Value for vitamin A
4% Daily Value for calcium
The first edamame recipe I’m sharing is one I make often because it is so simple and tastes great: succotash.
Succotash has two primary ingredients: lima beans and corn. But far superior succotash is as simple as substituting shelled edamame for the lima beans. When held up for direct comparison in terms of both taste and texture, the lima is the Yugo of the bean world; edamame, the BMW.
As my husband so aptly put it the other night, “edamame takes the suck out of succotash.” Thank you, darling; I couldn’t have said it better myself.
This is a very flexible recipe; you can vary the seasonings and the vegetables to taste (except for the corn and edamame—although I was running short on the edamame the other night and added some canned white beans; I will repeat in future).
For a swanky switch, replace the roasted bell peppers with 1/2 cup sautéed, finely chopped wild mushrooms (about 1 cup before they are cooked) and 2 tablespoons chopped bacon or crispy prosciutto. Whichever way you mix it up, it is an excellent side. It’s also beautiful with a piece of simply cooked fish perched on top.
I’ll be posting more about edamame tomorrow; I’d planned to do more today, but recipe testing was non-existent yesterday due to this blasted cold. Stay well, everybody—eat your vegetables!
2 teaspoons olive oil
1 medium shallot, chopped or 1/3 cup chopped red onion
1 cup frozen (thawed) shelled edamame
1 cup fresh or frozen (thawed) corn kernels
/2 cup chopped roasted red bell pepper (from a 7-ounce jar)
1 teaspoon sherry vinegar
Salt and pepper to taste
Optional: 1 tablespoon minced Italian parsley or cilantro leaves
Heat the oil in a large nonstick skillet set over medium-high heat; add the shallot and sauté 2 minutes until slightly softened (but not brown). Add the edamame, corn and roasted pepper. Stir to combine, cooking 3-5 minutes longer until warmed through. Remove from heat and add vinegar, salt and pepper to taste, and (optional) cilantro or parsley. Makes 4 side-dish servings.
Nutrition per Serving (1/4 of the succotash):
Calories 120; Fat 4g (poly 0.9g, mono 2.2g, sat 0.4g); Protein 7.1g; Cholesterol 0mg; Carbohydrate 17.4g; Sodium 118.8mg)
(Note: I did the nutrition analysis using Diet Analysis Plus 7.0.1)