UA Cooperative Extension
Edamame
Edamame

Edamame

  , ,

April 18, 2021

  • Yields: Stovetop Method: 4 servings (1 cup per serving), Microwave Method: 1 serving (1 cup per serving)

Ingredients

Stovetop Method

1 pound frozen edamame in shell

8 cups water

1 teaspoon salt

Microwave Method

1 cup frozen edamame in shell

1 tablespoon water

Pinch of salt

Directions

Stovetop Method

1.Wash hands with soap and warm water.

2.In a medium pot, bring about 8 cups salted water to a rolling boil.

3.Add edamame, when water comes back to a boil, cook for 4 minutes. Strain and transfer to a bowl.

4.Sprinkle with salt.

5.Serve warm or refrigerate and serve chilled. Store in a sealed container in the refrigerator for up to 5 days.

Microwave Method

1.Wash hands with soap and warm water.

2.Place edamame pods and water into a cereal bow.

3.Flip glass plate over and place over top of bowl.

4.Microwave for 3 minutes.

5.Carefully remove bowl from microwave. Remove plate.

6.Sprinkle with salt and enjoy!

For Italian:
1 pound frozen edamame in shell
2 tablespoon olive oil
1 tablespoon fresh garlic, finely chopped
½ teaspoon red pepper flakes
Salt and pepper, to taste

For Asian:
1 pound frozen edamame in shell
1 tablespoon rice vinegar
1 tablespoon soy sauce
1 teaspoon dried or 2 tsp fresh ginger
1 tablespoon toasted sesame seeds
Dash of toasted sesame oil (optional)

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Nutrition Facts

Serving Size1 cup
Calories129
Sodium298mg
Iron2mg
Protein13g
Cholesterol0mg
Sugar3g
Total Fat5.5g
Saturated Fat0g
Folate358mcg
Calcium71mg
Percent calories from fat38%
Total Carbohydrates9g
Dietary Fiber6g