Les édamames

Everything You Need to Know About Edamame Beans

Green soybeans… Legumes!

Have you heard of edamame? Very trendy lately, these green soybeans are legumes! Are they related to the tofu and tempeh block, which also come from soybeans? Learn where these beans are grown and how to cook and bake them! You’ll see, they’re as good as they look, these famous edamame!

What are edamame beans? 

Edamame beans are immature soybeans. In fact, these green beans can be bought at the supermarket in pods or frozen like peas.

Where do edamame beans grow?

Soybean plants like well-drained soil rich in organic matter. The largest production in the world is in Southeast Asia. But… you can also grow them at home! In your garden, 2-3 weeks after the last frost, you can plant them directly in the ground. Keep a distance of 2-4 inches between plants and 24-30 inches between rows. Soybeans like moisture, so water the soil frequently. You should harvest them when they are 80% mature.

How to cook edamame?

But why should you cook edamame? Raw immature soybeans contain mesophilic bacteria, yeast and mold, making the beans toxic! It is therefore important to cook them before eating them. If you forget to cook them, you may suffer from diarrhea, vomiting and anorexia (loss of appetite).

By the way, sometimes frozen edamame do not need to be cooked, check the package!

  • How to blanch edamame?

    If you are wondering how to blanch soybeans, you should boil them for 3-5 minutes. You can also cook them in a frying pan with a little olive oil and salt: the classic way with soybeans. Finally, you can cook them in the microwave, with a little water in a bowl.

Once cooked, the beans keep well in the refrigerator for about 5 days.

For an original snack, you can swap roasted chickpeas for roasted edamame! Just mix them with olive oil and your favorite spices and bake them in the oven at 400°F for 20-30 minutes.

How to eat edamame beans?

You can eat edamame beans like legumes! In fact, they have the same properties as legumes. However, in today’s kitchen, immature soybeans are used more like a vegetable. A great protein vegetable!

You can eat them as an appetizer, lightly seasoned with salt. You can also substitute roasted chickpeas and bake your edamame for a crunchy snack.

The uses in main dishes are endless: in salads, in stir-fries, in soups… Let your imagination run wild and don’t hesitate to replace your protein sources with edamame!

Last but not least, you can make homemade hummus with unripe green soybeans instead of chickpeas. The taste will be even richer and sweeter!

What is the nutritional value of edamame beans?

Are you wondering if edamame beans are fattening? Well, yes and no! Like any food, immature soybeans are not fattening or slimming, but they do provide energy and nutrients.

First of all, edamame is a source of complete protein. That’s right, a complete vegetable protein! Soybeans are the only complete vegetable protein. That’s a good reason to add these green beans to your diet!

  • In fact, edamame contains 18 g of protein per cup, which is comparable to a portion of chicken. They are therefore an interesting alternative to meat.

Secondly, edamame beans are rich in iron. Remember to add some vitamin C to optimize the absorption of its iron! Maybe add a clementine to your poke bowl, red bell pepper strips to your soup or to eat your hummus!

Also, these immature beans are a good source of fibre, vitamin K, folate and magnesium. More good reasons to add them to your Thai soup!

The benefits of small green soybeans

In terms of benefits, since they are rich in fiber and low in fat, edamame help reduce bad blood cholesterol levels.

In addition, edamame has a low glycemic index, which helps control blood sugar. These beans help people at risk or suffering from diabetes.

Compared to animal proteins, edamame reduce the risk of suffering from cancer.

All in all, no matter what you call them, immature soybeans are a source of protein that you should include in your diet right away! Filled with goodness, they taste mild enough to be easily incorporated into your recipes. Don’t forget to cook or boil them before eating them, this will avoid any surprises!