Embodying the goodness of soy in its least processed form, edamame are simply green soybeans harvested before reaching maturity. They have fuzzy pods, and a mild, buttery flavor that makes them an addictive snack or hors d’oeuvre.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Not only do soybeans provide more protein than other beans, they contain all the essential amino acids in the proportions your body needs. This means soy, minus the saturated fat and cholesterol, is as complete a protein as meat. Soy is also high in folate and potassium. Whenever possible, seek out organic, non-genetically modified soybeans.

　　

HOW TO BUY

Step 2

In the summer months, look for fresh edamame at farmers’ markets; often you’ll see them sold in bunches, still attached to the plant. You can also find frozen edamame—both in and out of the pod—year-round in the supermarket.

　　

HOW TO STORE

Step 3

Fresh edamame in the pod will last for up to a week in the refrigerator. Eat frozen edamame within four to five months (you don’t need to thaw before cooking).

　　

PREPARATION TIP

Step 4

For an easy snack, boil the beans in their pods until bright green and heated through, about 4 minutes. Drain and sprinkle with salt, then eat straight from the pods.

　　

DID YOU KNOW?

Step 5

Although first domesticated in China, most soybeans now come from the United States (the majority of these soybeans are used for feeding livestock). One of the earliest American proponents of soybeans was Benjamin Franklin. In 1770, he wrote to a friend about the beans, describing how they were made into a sort of “cheese” he called “tau-fu.”

　　

recipes

Step 6

Soy-Wasabi Spread p.103

　　

Step 7

Halibut in Green-Tea Broth with Quinoa p.224

　　

Step 8

Spinach Pasta with Corn, Edamame, and Green Beans p.248

　　

Step 9

Edamame and Butternut Squash Succotash p.286

　　Power Foods