Edamame, pronounced as ‘eh-dah-MAH-may’ is a Japanese term for branched bean. This bean is known as ‘maodou’ in China or simply ‘hairy bean’ for everyone else. This is a type of soybean that originated from Asia more than two thousand years ago. These delicious beans are packed with nutrients and thus provide a wide range of health benefits. You can learn multiple ways to include it into your diet.
Nutritional Facts of Edamame
Nutrients | Amount per Half Cup Serving |
Calories | 120 |
Fiber | 9 grams |
Fat | 2.5 grams |
Polyunsaturated fat | 1.5 grams |
Monounsaturated fats | 0.5 grams |
Protein | 11 grams |
Carbohydrates | 13 grams |
Sodium | 15mg |
Vitamin C | 10% DRI |
Iron | 10% DRI |
Vitamin A | 8% DRI |
Calcium | 4% DRI |
Health Benefits of Edamame
1. Calories, Proteins, Fat and Fiber
The edamame bean is rich in low calorie proteins making it ideal for athletes who are vegetarians. It offers the nine essential amino acids that the human body cannot manufacture. Every half cup of edamame contains 4 grams of fiber. This fiber lowers the levels of cholesterol and they make you feel full for longer.
2. Vitamins and Minerals
Edamame seeds contain vitamin B, C and E. they are also a rich source of minerals like calcium, iron, manganese, phosphorous, magnesium and copper. Vitamin K and folate will aid in the production of blood cells while the folic acid is essential for fetal development in expectant women.
3. Heart Health
Edamame beans contain isoflavones that protect your heart from the risk of developing Heart Disease while at the same time lowering the cholesterol levels in the blood. You can use these beans in the place of meat in meals. It is a rich source of vitamin K.
4. Bone Health
The isoflavones aid in maintenance of the bone density because they offer estrogen-like effects to your bone tissues. They also offer you calcium which is needed for healthy and strong bones.
5. Antioxidant
Edameme seeds contain antioxidants which cleanse the body and thus freeing it from radicals and toxins. This strengthens the body and boosts the immune system.
6. Anti-inflammation
The edamame seed contains anti-inflammatory properties and is most ideal for those with Arthritis and any other inflammatory condition. When taken as a side dish or snack, it can be very healthy for Asthmatic people as it heals inflamed breathing passages.
How to Make Edamame
How to Make Edamame Beans
Healthy Rdamame Recipes
Edamame spinach scramble
Ingredients:
- One large egg
- 1/3 cup of egg substitute or 2 egg whites
- 1 teaspoon fat free milk
- 1 teaspoon of olive oil
- 1 ½ cup of raw spinach leaves (fresh)
- 1/3 cup of shelled edamame (thawed or frozen)
- 1/8 cup of yellow or sweet onion (finely chopped)
- 1 teaspoon of minced garlic
- 1/3 cup of shredded grates cheese
- I chopped tomato and a 1 ½ chopped roma tomatoes
- 2 teaspoons of chopped fresh herbs
- Salt and pepper
Directions:
- Mix the egg, egg white and the fat free milk in a bowl to measure four cups.
- Whisk until it is a smooth paste and keep it aside.
- Take a non-stick medium sized pan and add olive oil. Place over medium heat and wait for it to become hot.
- Add edamame, spinach, onion, bell pepper and garlic. Cook until your spinach shrinks and the onions turn light brown. This will take about three minutes.
- Pour your egg mixture into the pan and reduce the heat. Stir gently until the eggs are softly cooked.
- Turn the stove off. Sprinkle your cheese on top then add tomatoes and cover your pan. Allow to sit for a few minutes for the cheese to melt. Sprinkle the herbs.
Avocado-edamame salsa
Ingredients:
- A single cup of thawed, petite corn kernels
- 2.25 ounce of can sLiced drained ripe olives
- ½ finely chopped bell pepper
- 1/3 cup of finely chopped sweet onions
- 2 teaspoons of minced garlic
- ¼ cup of light vinaigrette salad dressing
- ½ a teaspoon of black pepper (optional)
- 1 diced avocado
- 2/3 cup of shelled and thawed edamame
Directions:
- Take a medium bowl and add your olives, corn, bell pepper, garlic and onion.
- Add light dressing to the mixture and put it in the blender.
- Add pepper and cover it. Place it in the refrigerator to chill. Leave it for a whole day or overnight.
- Add avocado and the edamame to the mixture and stir.
You can create the recipe without the olives in case you do not like them. This can be served as garnish for burritos or quesadillas. The salsa can also be served with tortilla chips.
