Edamame (fresh soybean) recipes

Sep 11, 2008 7:25 AM by Michele Borboa, MS

Posted in Food & Recipes / Healthy Recipes & Nutrition

Protein-Rich
Edamame Meals

Previously only found in natural food stores, a plump vibrant green bean has been proliferating the produce aisle and frozen vegetable section at many major supermarkets. Edamame (fresh soybeans) come shelled or in fuzzy green pods and can be eaten as a snack or added to a wide variety of savory dishes. High in protein and fiber, edamame can seamlessly replace dried, fresh or canned beans. Toss edamame with pasta or in your next salad or soup. Puree edamame and transform into a dip, sauce or soup base. You can even sprinkle edamame on pizza, tuck them in wraps or make a tasty green chili. The following three recipes showcase the versatility of this healthy, protein-rich bean.

Edamame

Edamame recipes

Recipes courtesy of Iowa Soybean Promotion Board

Edamame Dip

Serves 8

Make a healthy green hummus by replacing garbanzo beans with edamame. Serve with pita crisps or use as a sandwich spread.

Ingredients:
1-1/2 cups edamame
1 tablespoon extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
2 garlic cloves
1/2 cup parsley leaves
3 tablespoons tahini (sesame seed paste)
3 tablespoons water
3 tablespoons lemon juice

Directions:
Cook edamame according to package directions, omitting salt. Place oil, salt, cumin and garlic in a food processor and pulse 2 to 3 times or until garlic is coarsely chopped. Add edamame, parsley, tahini, water and lemon juice and process 1 minute or until smooth. Spoon dip into a serving bowl and pair with pita crisps.

Pasta Salad with Sausage and Edamame

Serves 8

This main dish salad can be made extra soyful by using sausage made with tofu and pasta enriched with soy.

Ingredients:
1 tablespoon vegetable oil
8 ounces fully-cooked sausage, sliced
6 cups cooked rotini or penne pasta
1 cup bottled balsamic vinaigrette dressing
1 cup chopped red bell pepper
1 teaspoon minced garlic
1 (12-ounce) bag shelled edamame, cooked
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions:
Heat oil in a large nonstick skillet over medium heat. Add sausage and saute until browned, about 5 minutes. Combine sausage with remaining ingredients and toss well.

Grilled Chicken with 3-Bean Salad and Spicy Cherry Sauce

Serves 4

Terry Conlan of Lake Austin Spa Resort created this sweet and savory dish. The combination of flavors is nothing short of gastronomical bliss.

Ingredients:
1/2 cup cherry jam
2 tablespoons red jalapeno pepper jelly
3 tablespoons raspberry vinegar
Salt
1 tablespoon extra virgin olive oil
1 teaspoon red wine vinegar
1/8 teaspoon dry mustard
Ground black pepper, divided
1/2 teaspoon minced chives
1-1/2 cups trimmed, cooked haricort verts or regular green beans
3/4 cup cooked white beans
3/4 cup cooked edamame
2 tablespoons minced shallots
8 chicken thighs

Directions:
1. Combine jam, jelly, raspberry vinegar and 1/8 teaspoon salt in a non-reactive saucepan and cook until mixture is a thin syrupy consistency. Set aside to cool.

2. Combine olive oil, red wine vinegar, mustard, 1/4 teaspoon salt, 1/8 teaspoon pepper and chives in a large bowl and add all beans and shallots. Toss well.

3. Season the chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Grill to desired doneness. Divide bean salad evenly onto 4 plates. Place chicken on bean salad and drizzle with reserved cherry syrup.

Spring Vegetable and Edamame Stew
The skinny on soy
Is soy making you sick?