Edamame
One of my favorite annual treats is Edamame, a fresh soybean that is a popular snack in
Japan. Did you know that soybeans actually enrich the soil they are grown in? They enrich the body
that eats them, too! :)
nutritional information
edamame, to prepare: (I use fresh, but frozen is easier to find and works well)
salt
1 batch, your choice of size
10 minutes 5 mins prep
1. If using fresh, strip all of the pods off of your soybean bunch and boil them whole in salted water for 5 minutes.
2. (Start timing once the water returns to a boil) Drain the pods, liberally salt them, and then slip the seeds out of the pods directly into your mouth.
3. Have a discard bowl handy for the shells.
4. You may never want to eat potato chips again!
some comments from users of the edamame beans:
"This is exactly how we prepare and eat our edamame . Indeed, they are healthier than potato chips,
and just as addictive! I like to eat these as a prelude to sushi, or of course any time at all."
"These are my new replacement for chips and nuts. By the way, if you cook them for a long time, they
are different tasting but really good. I accidently boiled them for about an hour once and I liked them
just as much. Soybeans are found in several areas of the grocery store. They can be pre-cooked
ready to eat in the pre-made salad section, or in the vegetable aisle or in the Freezer section."
"One of favorite snacks. I have started just having them instead of some fattening preservative
loaded snack when watching a movie. Thanks for sharing, hope others will at least try them!"
"I eat edamame all the time, and I discovered another great version at a bar in Hawaii. They add
crushed garlic cloves to the salted water. Yum!!!"
"Edamame are great! Sometimes I like to sprinkle them with soy sauce or ponzu sauce instead of
salt before serving-- it gives a great flavor. But this was excellent as well! Thanks!"
"One of my favorite snacks, and it's pretty much guilt-free to boot! I've come to love edamame as
much, if not more than, boiled peanuts - - - and I'm from Georgia! :) "
"MMMMM!! I just made these and I'm eating them right now! as a vegetarian, I don't get much
protein in my diet, and trying to incorporate soy into my diet a lot is hard. These are so good!
I can tell I'm going to make these a lot in the future. I'm going to recommend this to ALL my
friends! Cheaper than potato chips and good for you, too!! "
Edamame (Vegetable Soybeans)
Marinated Edamame Salad
Edamame Succotash
Three Bean Salad
Herbed Edamame)
Pasta with Edamame and Kale
Asian-Style Edamame and Corn
Food from the Field
Marinated Edamame Salad
Adapted from a recipe in The Complete Soy Cookbook by Paulette Mitchell, Macmillan 1998.
Dressing:
2 tablespoons olive oil
1 tablespoon honey
2 tablespoons water
1 tablespoon Dijon mustard
1/4 cup fresh lemon juice
1/2 teaspoon garlic, minced
1/4 cup white wine vinegar
1/8 teaspoon black pepper
1/2 teaspoon lemon peel, grated
Dash of salt
1/4 tsp. each: basil, marjoram, rosemary, thyme
2 cups green beans, cut in 2-inch lengths
2 cups cooked and shelled edamame beans
1 medium scallion, chopped
1/2 cup red bell pepper, chopped
1 stalk celery, diced
2 tablespoons parsley, minced
1 cucumber, coarsely chopped
2 heads Belgian endive lettuce Whisk together the dressing ingredients; adjust seasonings to taste. Set aside.
Put green beans in a microwave-proof dish with 1/4 cup water. Cover and microwave on high about 3-4 minutes until crisp-tender (or steam). Drain well. Add edamame.
Toss the bean mixture and remaining salad ingredients, except lettuce, in a medium bowl. Whisk dressing again, pour over salad and toss. Cover and refrigerate at least one hour. When ready to serve, arrange endive on salad plates. Top with marinated bean mixture. Serves 4 as a light lunch � just add your favorite bread.
Calories 263, Fat 13.5 g, Protein 15 g, Carb 27 g, Fiber 8 g, Cholesterol 0 mg, Vit. A 268 RE, Vit. C 82 mg, Sodium 129 mg, Calcium 214 mg, Iron 4 mg.
Edamame Succotash
Recipe developed by Matt Costello, chef at Palace Kitchen � Seattle, Washington
Edamame Succotash
1/2 cup edamame
1/2 cup cut corn
1/2 cup shelled cranberry beans
1/4 cup sliced scallions
Garlic Cream
1 cup peeled garlic cloves
3 cups milk
1 quart cream
Place all the vegetables except the scallions in a saucepan. Add garlic cream to cover heat. Gently add scallions to finish and season with salt and pepper.
For the garlic cream, combine the garlic and the cold milk in a saucepan. Bring to a boil and turn off heat. Let cool. Strain and discard the milk. Puree the blanched garlic and stir in cream.
Serve with roast pork or chicken by ladling the entire mixture around with a little of the cream as a sauce.
Three Bean Salad
Recipe by Jazmines, Olympia, Washington 360-786-6590
1/2 cup edamame beans, par boiled & depodded
20 Calmata olives, sliced
1/2 cup feta cheese
1/2 cup garbanzo beans
1/2 cup olive oil
1/2 cup navy beans
1/2-3/4 cup balsamic vinegar (to taste)
>
Approx. 15 artichoke hearts, diced
5 cloves fresh garlic, diced
20-30 marinated sundried tomatoes
salt and pepper to taste
Combine all the ingredients into a bowl, cover with oil, vinegar, garlic, salt and pepper.
Marinate at least one hour in refrigerator.
Serve with a Greek salad, tossed with oil and vinegar. Fresh bread compliments the dish.
Serves 4.
Asian-Style Edamame and Corn
The traditional Asian flavors of ginger, sesame oil, rice vinegar and soy sauce set the stage for edamame and corn in this chilled salad. Adapted from a recipe in The Complete Soy Cookbook by Paulette Mitchell, Macmillan 1998.
Dressing
1/3 cup rice vinegar
1 teaspoon sugar
2 tablespoons low-sodium soy sauce
1 teaspoon sesame seeds, toasted*
1 teaspoon toasted sesame oil
1/2 teaspoon minced garlic
1 teaspoon minced ginger root
Salad
2 cups cooked and shelled edamame
1 cup corn
1/4 cup diced red bell pepper
4 large lettuce leaves Whisk dressing ingredients together, adjust seasonings to taste. Set aside.
Add the corn and bell pepper to the edamame, toss with dressing. Serve on lettuce greens.
Makes 4 servings.
* To toast sesame seeds, place in dry skillet over medium heat. Shake gently until seeds begin to pop and turn golden brown. Cool.
Calories 186, Fat 7.4 g, Protein 13 g, Carb 21 g, Fiber 5 g, Cholesterol 0 mg, Vit. A 103 RE, Vit. C 37 mg, Sodium 283 mg, Calcium 140 mg, Iron 2.8 mg.
Herbed Edamame
Any fresh herbs turn edamame into a delightful side dish. Try these for starters. Recipe adapted from Mauny's Kitchen Table recipes:
www.maunyskitchen.com.
2 cups cooked and shelled edamame
1 tablespoon olive oil
1/2 tablespoon chopped fresh parsley
1/2 tablespoon chopped fresh tarragon
1/2 tablespoon chopped fresh chervil
1 tablespoon chopped fresh chives
Salt and black pepper to taste
Toss edamame beans with remaining ingredients over medium heat for about one minute.
Variation: If you don't have all of the herbs called for, used more of the ones you do have. Even one fresh herb adds delightful flavor to edamame. Try to avoid using dried herbs in this recipe.
Makes 4 side-dish servings.
Calories 160, Fat 9.2 g, Protein 11 g, Carb 10 g, Fiber 4 g, Cholesterol 0 mg, Vit. A 21 RE, Vit. C 16 mg, Sodium 13 mg, Calcium 133 mg, Iron 2.3 mg.
Pasta with Edamame and Kale
Often thought of only as a garnish, nutrient-rich kale pairs up with edamame in this flavorful pasta dish. Adapted from Mauny�s Kitchen Table Recipes:
www.maunyskitchen.com.
2 tablespoons sunflower seeds
1 tablespoon olive oil
1 large yellow onion, thinly sliced
3 cloves garlic, minced
1-1/2 large bunches kale (12 ounces), stems removed and coarsely chopped
1 cup vegetable broth
2 cups cooked and shelled edamame
salt and hot red pepper flakes
1 pound pasta
6 tablespoons grated Pecorino Romano cheese
Black pepper
In a 350-degree oven, toast sunflower seeds on cookie sheet 10 minutes or until lightly browned (watch closely). Set aside.
Heat oil in large skillet over medium-high heat. Add onion and cook, stirring frequently, about 5 minutes. Stir in garlic and kale; continue cooking until kale wilts, about 2 minutes. Stir in broth, edamame, and salt and red pepper flakes to taste. Simmer, covered, until kale is tender, about 3 minutes.
Meanwhile, cook pasta in large pot of boiling water. Cook al dente according to package directions. Drain well. Toss pasta with edamame mixture. Sprinkle with cheese, pine nuts and black pepper. Serves 4.
Calories702, Fat 17 g, Protein 44 g, Carb 78 g, Fiber 9 g, Cholesterol 10 mg, Vit. A 790 RE, Vit. C 120 mg, Sodium 423 mg, Calcium 404 mg, Iron 8.9 mg.
How to Grow Edamame
Time of Planting:
Allow soils to thoroughly warm up to 55-60 degrees F
prior to planting. Edamame seed do not germinate in
cool soils so wait to plant for best success.
Planting Depth: 1 inch
Seed Spacing: 3� apart within rows
Row Spacing: 20�-36� apart. Edamame seed do not grow well when
drilled in ultra narrow rows (3-10� rows).
Fertility: 40 units of N. Soybeans are legumes and make the
rest of the nitrogen they need.
Apply P and K according to soil test results.
Chemicals:
Current soybean herbicides for weed control are
permitted. Caution must be taken as to what insecticides
are used when growing edamame soybeans, because you
are harvesting the green edamame pods much earlier
than the mature, dry soybeans. Consult your local
chemical representative or county agricultural agent for advice. If neither can help you, follow practices approved
for green beans or lima beans.
Inoculation:
If planting edamame soybeans in land not previously
planted to soybeans, inoculate your soybeans to
ensure that they can produce their own nitrogen.
We sell small packets of soybean inoculant for you
to coat the seed prior to planting.
Edamame Seed are Fragile...
Seed are alive. Remember to handle edamame seed
with care. Store in a cool dry place until planting and
avoid seed cracking by using the correct size seed
plate (corn plates work well).
Extending Your Harvest
Extend your edamame harvest by planting varieties of different maturities
or by planting the same variety in weekly successions for 4-6 weeks.
Consult our MAP to see what varieties are appropriate for your area.
Example 1:
New York Farm or Garden
Sow seeds of Midori Giant and MoJo Green when the soils have warmed to 55 degrees F. Plant
more seeds of both varieties at weekly intervals for 4-6 weeks. In this way you and your customers
can have fresh edamame available for a longer period. Freeze extra edamame for off-season
enjoyment.
Example 2:
South Carolina Farm or Garden
Sow seeds of Midori Giant the first of April in crop tunnels or in late April outside of crop
tunnels, followed by early/midseason MoJo Green in May. Next, plant midseason Green Lion
and main season Bellesoy in mid May/early June followed by late season Black Sugar and
BG Bicolor in early June.
When to Harvest
Harvest edamame when the beans in the pod are 80-90% expanded or when the
leaves have changed from bright green to a slight yellowish-green color. Handpick pods with
at least two beans per pod and select pods which are only bright green in color.
Avoid picking any yellowish or blemished pods. Wash pods to remove any soil.
Pods can be refrigerated for up to 7-10 days or blanch them for 2-3 minutes in
boiling water and freeze them in a single layer. After pods are frozen, store them
in plastic bags in your freezer for later eating throughout the winter.
Special Selling Tips
When selling at a farmer�s market, small grocery, or if you have a CSA,
cook some edamame for your customers to taste. Boil or steam them in hot
water until pods are easy to pop open (about 4-5 minutes), then sprinkle the
pods generously with salt, seasoned salt, or blackening spices so that when you pop
the beans out into your mouth, you�ll taste the salt or spices too.
Remember: eat the beans, not the pods!
Sell edamame either (1) loose by the pound in the pod, (2) shelled out of the
pod to use in stir fries or pasta dishes, or (3) try this traditional Japanese
method. Cut several plants off at the soil surface, remove the leaves, but
leave the pods on the plant. Bundle 3-4 plants together for an edible bouquet!
What a wonderful, healthy, and unique housewarming gift.