Edamame - The Green Soybeans: Nutritional Values and Some Recipe
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Edamame - The Green Soybeans: Nutritional Values and Some Recipe

Edamame are fresh soybeans, also called green soybeans and literally mean "beans on twigs". Edamame is harvested when the soybeans are ripe but before they start to harden. Prepared edamame has a surprisingly nice taste. Edamame is used as snack or in vegetable meals and soups. In Japan and other Asian countries, it is very popular to eat cold salted edamame with beer. The pods are slightly boiled in salted water and the seeds are then directly squeezed from the pods into the mouth.

EDAMAME - THE GREEN SOYBEANS: NUTRITIONAL VALUES AND SOME RECIPES

Edamame are fresh soybeans, also called green soybeans and literally mean "beans on twigs". Edamame is harvested when the soybeans are ripe but before they start to harden. Prepared edamame has a surprisingly nice taste. Edamame is used as snack or in vegetable meals and soups. In Japan and other Asian countries, it is very popular to eat cold salted edamame with beer. The pods are slightly boiled in salted water and the seeds are then directly squeezed from the pods into the mouth.

As a vegetable dish edamame is boiled in salted and spiced water and then served on a separate dish hot or cold. The beans without the pods can also be served.

Image Credit EDAMAME SNACKS

Recipe for edamame appetizer

Ingredients:

250 g shell-less edamame

1 liter water

salt to taste

Wash 250 g shell-less edamame in 1 liter water containing 1 tablespoon salt. Boil for about 5 minutes. Drain the edamame, sprinkle with salt and cool.

Availability of edamame

In Asian countries, fresh edamame can be found in vegetable shops nearly the whole year round. In countries where soybeans are not grown edamame can only be found in frozen form, but even then, they will be hard to find in normal supermarkets.

Image Credit

Health benefits

Edamame contains all the healthy ingredients of dried soybeans such as isoflavones, soy proteins, saponins and fibers. Because they are still fresh they contain significant quantities of vitamins, including vitamin C (about 10 mg per 100g) which is absent in dried soybeans. Some believe that eating edamame will reduce the toxic effects of drinking alcohol. However, any enzymes that may have a detoxifying effect will be destroyed by cooking the edamame.

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Nutritional Values

Nutritional value per 100 g (3.5 oz)

Energy 448 kJ (107 k cal)

Carbohydrates 12 g

Sugars 3 g

Dietary fiber 6 g

Fat 6 g

Protein 12 g

Thiamine (Vit. B1) 0.2 mg (15%)

Riboflavin(Vit. B2) 0.3 mg (20%)

Niacin (Vit. B3) 1.1 mg (7%)

Pantothenic acid (B5) 0.6 mg (12%)

Vitamin B6 0.2 mg (15%)

Folate (Vit. B9) 358 μg (90%)

Vitamin C 11.4 mg (19%)

Vitamin K 37 μg (35%)

Calcium 71 mg (7%)

Iron 2.5 mg (20%)

Magnesium 72 mg (19%)

Manganese 1.2 mg (60%)

Phosphorus 190 mg (27%)

Potassium 569 mg (12%)

Zinc 1.6 mg (16%)

Percentages are relative to US recommendations for adults.

Source: USDA Nutrient database

How to make soy bean pulp

Ingredients: 500 g whole or dehulled soy beans

Recipe directions: Soy bean pulp is not used as such, but is an ingredient to be used in other recipes. First soak the soy beans for 18 hours in water.

If you started with whole beans, remove the hulls kneading the beans by hand.

Finally rinse the beans and boil them in excess water during 30 min. in a pressure cooker.

Drain the cooked beans and mix them to get a smooth puree and store it in the freezer in small cups, to be used later in your favorite recipes.

Soy bean pulp

Ingredients: 500 g whole or dehulled soy beans

Recipe directions: Soy bean pulp is not used as such, but is an ingredient to be used in other recipes. First soak the soy beans for 18 hours in water.

If you started with whole beans, remove the hulls kneading the beans by hand.

Finally rinse the beans and boil them in excess water during 30 min. in a pressure cooker.

Drain the cooked beans and mix them to get a smooth puree and store it in the freezer in small cups, to be used later in your favorite recipes.

Reference:

http://www.soya.be/edamame.php

http://www.soya.be/recipe.php?recipe=101

http://www.soya.be/recipe.php?recipe=105

Images from Google Image

 

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Comments (5)

I've never tried these either but they sure are pretty looking on a plate. Thank you for enlightening us Ron.

Ranked #58 in Nutrition

Very informative post..Thanks for sharing this 'green' foods..loved green soybeans..never knew, so many nutritional values/ benefits behind it )

Ranked #1 in Nutrition

Thanks Beverly and Mr. Ghaz for the wonderful comments.

Claire

This is a good article. It is important to consider the health benefits of Edamame and how generally to cook soya beans in a safe way to avoid the toxins they contain. There are more details on the Pure Package blog http://www.purepackage.com/2011/03/soya-beans-interesting-nutrition-facts-and-ideas/

Ranked #1 in Nutrition

Thanks Claire for the insights, I'll visit the site.

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