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Edamame

Tofu, tempeh & plant proteins · Soy products

Edamame

Young green soybeans, sold frozen in or out of the pod; boiled, salted and eaten as a snack or added to salads.

Also called: green soybeans

1 recipe with it

Photo: Unknown author, via Wikimedia Commons (CC-BY-SA-2.0)

What it is

Edamame are soybeans harvested while still green and tender, sold in fuzzy pods or shelled. They are the same plant as the dried yellow soybeans used for tofu and soy milk, but picked immature, so they cook in minutes and taste sweet and grassy. Not to be confused with green peas or broad beans, which are different legumes.

Glycine max

How it’s used

  • Boiled or steamed in the pod and sprinkled with salt
  • Shelled into salads, grain bowls and stir-fries
  • Blended into dips or green purées
  • Tossed into fried rice and noodles

Characteristics

Taste
Sweet, buttery and slightly grassy.
Texture
Firm, tender and lightly springy.
Sold as
frozen, fresh
Cooking uses
Commonly cooked, Suitable for boiling

Storage

Frozen. Most edamame is sold frozen; cook from frozen and keep the rest sealed. Fresh pods keep only a few days in the fridge.

Diet, allergens and safety

Contains Soy.

  • Vegetarian
  • Vegan
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • Soy-free
  • Caffeine-free
  • Contains soy, a major food allergen; check labels on flavoured or marinated versions for wheat and sesame too.

Nutrition per 100 g

Energy
109 kcal
Protein
11.22 g
Carbohydrate
7.61 g
Fat
4.73 g
Fibre
4.8 g
Sugars
2.48 g

USDA FoodData Central: Edamame, frozen, unprepared.

Substitutes

Optional — what works if you don’t have it, and how it changes the dish.

Related ingredients

Recipes with edamame

More soy products