RecipeSesame-Garlic Edamame

Nutrition Facts
Amount per Serving
  • Calories: 155
  • Protein: 10 g
  • Total Fat: 7 g
    • Unsaturated Fat: 7 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 12 g
  • Dietary Fiber: 5 g
  • Total Sugar: 1 g
    • Natural Sugar: 1 g
    • Added Sugar: 0 g
  • Sodium: 200 mg

These are soy good for so many different reasons. For one, the recipe takes just five minutes to make and yet it looks like a gourmet dish from a restaurant. It’s a great appetizer or party plate. Second, it features nutrient-rich soybeans (aka edamame), which are a stellar source of fiber and plant-based protein. The power pair stabilizes blood sugar and helps you feel full and stay satisfied. Plus, because they’re prepared in the pod, your eating pace will slow down and you’ll be able to savor every tasty bite. Finally, soybeans come packaged with other good-for-you nutrients, including potassium (more than 670 mg per 1 cup shelled), calcium, and magnesium, which all enhance heart health and can also help prevent muscle cramps. And the bean benefits don’t end there—they also deliver some plant-based omega-3s.

If you don’t have a bag of frozen edamame in your freezer, I recommend adding it to your grocery list right now. I always keep some on hand for easy snacking. Simply steam or microwave a cup’s worth, add your preferred seasonings (even just a light sprinkling of salt will do) snap them open, and pop ’em in your mouth. Or fancy it up with this four-ingredient sauce and dig in!

This comes from my new book, Joy Bauer’s Superfood! To learn more, click here.

  • Prep time
  • Total Time
This recipe makes 3 servings
Ingredients:
  • 10 ounces edamame in the shell (frozen or fresh)
  • 2 teaspoons toasted sesame oil
  • 2 cloves garlic, pressed and minced 
  • ¼ to ½ teaspoon kosher salt 
  • ½ teaspoon red pepper flakes (or more to taste)
Preparation:

Steam the edamame according to the package instructions. While the edamame cooks, in a small bowl, whisk together the oil, garlic, salt, and red pepper flakes. Place the pods in a large bowl and toss with the sauce until evenly coated.

Nutrition provided for 3 servings using ¼ teaspoon kosher salt.

Nutrition analysis courtesy of Genesis® R&D

Try my Edamame Hummus and Triple Veggie Quinoa!