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Edama-ME 枝豆

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I'm going back to my Japanese roots for this one. Introducing: Edamame. The Japanese name, edamame (枝豆), is used commonly to refer to the dish--It literally means, "twig bean."

Edamame is a staple side dish in Japanese restaurants and it is now becoming a popular appetizer in many other restaurants. The pods are steamed or boiled and typically topped with salt. You can buy edamame shelled (without the pod) to use as a salad topper or side dish.

The United States Department of Agriculture states that edamame beans are "a soybean that can be eaten fresh and are best known as a snack with a nutritional punch." Edamame are soybeans rich in carbohydrates, protein, dietary fiber, and micro-nutrients like folates, manganese and vitamin K. 

I love these little guys as a side dish to most any meal and they are ready in just about 10 minutes! They serve to be a great snack as one serving of a half cup of shelled edamame (or 1.125 cups of pods) carries:

  • 120 calories
  • 9 grams fiber
  • 2.5 grams fat
  • 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
  • 0.5 gram monounsaturated fat
  • 11 grams protein
  • 13 grams carbohydrate
  • 15 mg sodium

As you can see, this twig bean is full of healthy benefits. Lots of fiber, full of good fats and a balanced carb to protein ratio--there's nothing better.

You don't have to go out to eat to enjoy this delicious and nutritious legume. It can be found in the freezer section of most grocery stores (both the shelled and pod versions).

Be sure to add this item to your grocery list this week!

 

Your expert in Japanese cuisine,

Jane

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