Edamame Recipes: New Ways to Enjoy Green Soybeans

Green soybeans, also known as edamame, are a versatile ingredient that can add protein, flavor and texture to everything from snacks and dips to salads and pasta. Edamame are young soybeans harvested before they fully mature, giving them their signature bright green color and slightly sweet, nutty flavor.

Whether you're looking for an easy edamame snack or a new way to use shelled edamame in a meal, these four recipes offer simple ways to enjoy this versatile soybean.

What You Need to Know About Edamame

What is Edamame?

Edamame are young, green soybeans harvested before they reach full maturity. Unlike mature soybeans, which are typically harvested once the beans have dried, edamame are picked while the beans are still soft and green.

Edamame can be purchased fresh or frozen, either in their pods or already shelled. They're easy to prepare and can be added to salads, stir-fries, pasta, dips and more.

Want to learn more about how soybeans grow? Read From Seeds to Superfoods: How Soybeans Grow to follow soybeans from planting through harvest.

How Do You Cook Edamame?

Cooking edamame is simple. For edamame in the pod, boil or steam the beans for about 3–5 minutes, then drain and season with salt. Shelled edamame can be added directly to salads, stir-fries, pasta dishes and other recipes.

Edamame pods are not typically eaten. Instead, squeeze or pop the beans out of the pod and discard the outer shell.

What Are the Benefits of Edamame?

Edamame offers numerous health benefits, including high protein content, fiber for digestive health, and essential nutrients like folate, vitamin K, and magnesium. It's also low in calories and can help manage weight.

Can You Eat Edamame Pods?

The pods are tough and not meant to be eaten. Instead, pop the beans out of the pod and discard the shell.

Is Edamame Keto?

Edamame can fit into a keto diet when consumed in moderation. Lentils have fewer carbs than other legumes, so they are a good snack for people on a keto diet.

Why Are Edamame and Soybeans Different?

Edamame are soybeans, but they're harvested at a different stage of growth. Edamame are picked while the beans are still young and green, while mature soybeans are harvested later and can be used for food, animal feed, soybean oil and many other products.

Learn more about the many ways soybeans are used in food and everyday products through Explore 1,000+ Soy-prising Uses of Soy.

You can also read Edamame: A Soy Superfood for more information about how edamame compares with the soybeans grown in South Dakota fields.

What Does Edamame Taste Like?

Edamame has a mild, slightly sweet, and nutty flavor. They are tender yet firm, making them a satisfying snack or addition to various dishes.

Where Can You Buy Edamame Beans?

You can find edamame in the frozen vegetable section of most grocery stores. They are often available fresh at farmers' markets as well. Check out our blog on local farmers' markets for more details!

Classic Edamame Snack with a Twist

Ingredients (Serves 2-4):

• 1 cup fresh or frozen edamame in pods

• 1 teaspoon sea salt

• 1 tablespoon olive oil

• 1 teaspoon chili flakes (optional for a spicy kick)

• 1 teaspoon lemon zest

Instructions:

1. Bring a pot of water to a boil and add a pinch of salt.

2. Add the edamame pods to the boiling water.

3. Boil for 3-5 minutes or until tender.

4. Drain and rinse the cooked edamame under cold water.

5. Toss the edamame with olive oil, sea salt, chili flakes, and lemon zest.

6. Serve warm or chilled for a delightful snack.

What to Serve with Classic Edamame Snack:

This edamame snack pairs well with other appetizers like spring rolls, sushi, or even a simple cheese platter. Also a great addition to a light lunch with a fresh salad.

Edamame Guacamole

Ingredients (Serves 2-4):

• 1 cup frozen shelled edamame, thawed

• 2 medium ripe avocados, peeled and pitted

• 1/2 cup chopped cilantro

• 2 cloves garlic, minced

• 1/4 cup red onion, roughly chopped

• 1 jalapeno, seeds removed and finely chopped

• Juice of 2 limes

• 2-3 tablespoons water

• Salt and freshly ground black pepper to taste

Instructions:

1. In a food processor, combine edamame, avocado, cilantro, garlic, red onion, jalapeno, and lime juice.

2. Pulse until combined, adding water to reach a creamy consistency.

3. Season with salt and pepper, pulse again until smooth.

4. Transfer to a serving bowl, stir, and serve with chips or vegetables.

What to Serve with Edamame Guacamole:

This guacamole is great with chips, on sandwiches, or on tacos and burritos. Also great with veggie sticks for a healthy snack.

Edamame Pesto

Ingredients (Serves 2-4):

• 2 cups shelled edamame (fresh or frozen)

• 1/4 cup almonds

• 1/4 cup olive oil

• 2 tablespoons lemon juice

• 2 cloves garlic

• 1 teaspoon salt

• Pinch of pepper

• 1/4 cup plain, unsweetened non-dairy milk

• 1 bunch basil (0.75 oz)

• 6 cups loosely-packed baby spinach leaves (6 oz)

Instructions:

1. Bring a medium pot of water to a boil, add edamame, and cook for 5-7 minutes until softened. Drain.

2. In a food processor, pulse cooked edamame, almonds, olive oil, lemon juice, garlic, salt, and pepper until well combined.

3. Add spinach, basil, and non-dairy milk. Pulse until smooth, scraping down sides as needed.

4. Adjust seasoning with more lemon juice, salt, or pepper as desired.

What to Serve with Edamame Pesto:

This pesto is fantastic on pasta, as a spread on sandwiches, or as a dip for fresh vegetables. Also great as a topping for grilled chicken or fish.

Spicy Edamame

Ingredients (Serves 2-4):

• 10 oz edamame (in pods; frozen)

• 1 tablespoon neutral oil

• 4 cloves garlic, minced

• 2 teaspoons sesame oil

• 1 tablespoon chili paste (e.g., Sambal Oelek)

• 1 tablespoon soy sauce

• 1 teaspoon miso

• 2 tablespoons mirin

• Sea salt flakes for garnish

Instructions:

1. Bring a pot of water to a boil, add a generous amount of salt, and cook edamame for 4-5 minutes. Drain.

2. In a small fry pan, heat sesame oil over medium-low heat and sauté garlic until golden brown. Remove from heat and cool.

3. In a medium bowl, mix together the sautéed garlic, chili paste, soy sauce, miso, and mirin.

4. Steam the edamame in a microwave-safe bowl for 2 minutes.

5. Toss the warmed edamame with the spicy sauce until well-coated.

6. Garnish with sea salt flakes and serve warm.

What to Serve with Spicy Edamame:

This spicy edamame makes a great snack or appetizer. Pair it with other Asian-inspired dishes like sushi, fried rice, or teriyaki chicken. It also complements a fresh green salad or a noodle dish.

Explore More Recipes with Edamame

• Pot of Gold Edamame Hummus: Try our Pot of Gold Edamame Hummus. A new take on the classic hummus that'll elevate your dining experience. Imagine a spread of hummus with rich, green hues of edamame. Now you have a pot of delicious gold that's perfect for any occasion.

• Kale and Edamame Asian Salad: Eat healthy with a delicious salad loaded with greens. This hearty Kale and Edamame Asian Salad packs nutrients and flavor, adding a touch of green to your table. The peanut dressing adds a sweet and spicy note, making it a crowd favorite.

• Teriyaki Salmon Rice Bowl with Edamame:This Teriyaki Salmon Rice Bowl is packed with protein, healthy fat, and fiber. Featuring edamame and soy-based ingredients, it's a nutritious and delicious meal that showcases the versatility of edamame.

• Crockpot Turkey and Edamame Chili:Warm up with a classic comfort dish with edamame. This hearty soup is perfect for chilly days, offering a boost of protein from edamame and ground turkey.

Find more delicious and nutritious ways to enjoy edamame on our Recipes Page.

From South Dakota Fields to Your Table

Soybeans are an important part of South Dakota agriculture, and their uses go far beyond the foods we eat. From food products to animal feed and renewable products, soybeans are a versatile crop with thousands of uses.