Edamame

Nutrition

Edamame contains about 13 grams of protein and 4 grams of dietary fiber per 100 grams, and is also rich in folate and vitamin C. Its nutrient profile is unusually well-rounded for a legume — one of the few plant foods that delivers both high-quality protein and vitamin C at once.

How to Choose

Choose fresh edamame with plump, vivid green pods and intact, well-defined fuzz on the surface; give the pod a shake and you should feel the beans sitting snugly inside. Pods that look yellowed, shriveled, or have black spots have been sitting too long, and both flavor and texture will suffer.

Cooking

The simplest way to prepare edamame is to boil it: add salt, star anise, and Sichuan peppercorns and cook for 8-10 minutes. Snipping off the tips of the pods beforehand helps the seasoning soak in. The beans can also be shelled and stir-fried plain or added to soup — a versatile choice for home cooking or as a bar snack.

Storage

Fresh edamame is best eaten soon after purchase; still in the pod, it keeps refrigerated for 2-3 days. For longer storage, boil it, shell the beans, drain, and freeze in bags — they'll keep for 2-3 months and are easy to grab as needed.

Tips

To let the salt penetrate more fully into boiled edamame, don't drain the pods right after cooking — turn off the heat, cover the pot, and let them steep for 10-15 minutes so they keep absorbing the salty flavor in the residual warmth. Shelled edamame beans can also be stir-fried with corn and diced carrots for a colorful mixed vegetable dish — bright in color, balanced in nutrition, and a popular way to round out a meal or fill a kid's lunchbox.