Fruit and Vegetable Guide
Description: Edamame (which means “beans on a branch” in Japanese) are green soybeans. They have long been popular in Japan. They have a nutty, sweet flavor and creamy yet slightly crunchy texture.
Selection: Select pods that are brightly colored, plump, smooth
Storage and handling: Soybeans will last a week in a loosely sealed plastic bag in the refrigerator. Before eating, wash in cold water.
Preparation: Fresh soybeans may be shelled before cooking, but shelling will be easier after cooking. Boil whole 7-10 minutes, drain and immediately cool in cold water. When sufficiently cool to handle, squeeze the pod until the beans pop out. Steam or microwave pods 4-5 minutes.
Serving suggestions: Not usually eaten raw. Toss steamed edamame pods with salt and pull the beans out as you eat them (with your hands or your teeth); discard the pod. Cooked shelled beans are delicious with a little butter or olive oil, salt and pepper. Add cooked shelled beans to soups, casseroles, stir-fries, or salads (SIS, p. 104).
Nutrients (when boiled): Vitamin C, folate, thiamin, riboflavin, niacin; iron, calcium, potassium; protein; fiber.
1 lb raw = 3 cups shelled
© 2011 Mennonite Central Committee