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Edamame: Planet Friendly Protein, Tasty and Nutritious!

By Marie Oser, Managing Editor
April 8, 2011
File under: Healthy Eating, Legumes, Vegan


Edamame (eh-dah-mah-may) is a tasty snack food from Asia that has become a popular appetizer at Japanese restaurants here in the west. Often called green vegetable soybeans, they are a special variety harvested when still immature and green.

Served in the pod at restaurants, frozen shelled edamame are now widely available at supermarkets and Trader Joe’s, as well as in health food stores. Possibly be the worlds oldest snack food, going back well over a thousand years, edamame could very well be the healthiest, too.

Edamame has a lot going for it. Great taste, ease of preparation and excellent nutrition make it a delightful snack, not only in restaurants but in kitchens across America. Try adding shelled edamame to your favorite stir-fry, pasta dish, soup or stew in place of any other bean.

Like the more mature soybean, edamame contains all nine essential amino acids making it a complete protein equal in quality to meat, dairy products, and eggs. Edamame is rich in calcium, iron, zinc, and many B vitamins.  And like all plant based foods, choosing edamame over animal protein is as good for the planet as it is for you! Choose organic foods whenever possible.

Shelled Edamame in Sesame Marinade is a delicious dish and a terrific choice for side dish or starter. Pre-cooked edamame, sliced mushrooms, and a few veggies are combined in a flavorful, full-bodied marinade.  Shelled Edamame in Sesame Marinade comes together quickly, will keep up to 5 days in the refrigerator and is a healthy and delicious addition to any meal.

Shelled Edamame in Sesame Marinade

The Enlightened Kitchen, John Wiley & Sons, Inc. ©Marie Oser, 2002
12 servings

Savory Sesame Marinade

16 ounces of shelled edamame
1 1/2 cups sliced Cremeni mushrooms
1/2 cup thinly sliced scallions
1 red bell pepper, chopped

Sesame Shitake Marinade

1/2 cup Sesame Shitake Dressing
3 scallions, sliced (including 3 inches of green)
1/2 teaspoon granulated garlic
1/2 teaspoon granulated onion
2 tablespoons tamari
½ cup fresh cilantro, chopped

Cook edamame according to package directions. Drain well and place in a non-reactive bowl. Add scallions and bell pepper and stir to mix thoroughly. Pour shitake dressing into a medium sized, glass liquid measuring cup. Add the scallions, garlic, onion, tamari and cilantro. Mix thoroughly, pour over edamame mixture and let marinate for several hours (optimally overnight), covered in the refrigerator. Serve with salad greens.

Shelled Edamame in Sesame Marinade

Nutrition Analysis: per 1/3 cup serving
Calories 128 Protein 6g, Carbohydrate: 7g, Fiber 3g, Fat 8g, Sat Fat 1g, Cholesterol 0mg, Calcium 40mg, Sodium 291mg.

Notes on Ingredients

Sesame Shitake Dressing: This dish is made with Annie’s Sesame Shitake Dressing, however Whole Foods Markets 365 Brand Sesame Shitake Dressing is also available.

Tamari: A wheat-free, natural soy sauce. Tamari is darker and has a richer flavor than soy sauce, and is available in health food stores, Asian groceries, and some supermarkets.

Marie Oser is a best-selling author, writer/producer and host of VegTV, Follow Marie on Twitter

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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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