Edamame: A high-protein plant powerhouse

• Edamame serves as a complete plant-based protein source
• One cup of shelled beans provides around 18g of protein
• Use it for snacks, dips, or to boost salads and grain bowls

In the endless search for easy, healthy, and satisfying protein sources, it's easy to overlook the humble green soybean. But edamame is a true powerhouse, packing a serious nutritional punch that makes it more than just a pre-sushi appetiser.

The Ultimate Plant-Based Protein

So, what makes edamame a 'protein flex'? For starters, it's a complete protein, meaning it contains all nine essential amino acids your body needs. A single cup of shelled edamame can provide around 18 grams of high-quality protein, which is comparable to some animal-based sources. Beyond protein, it's loaded with fibre, which aids digestion and promotes a feeling of fullness. It's also rich in essential nutrients like folate, vitamin K, iron, and magnesium, making it a genuinely nutrient-dense addition to any meal.

The Classic: Steamed and Salted

The simplest way to enjoy edamame is often the best. It’s the perfect entry point if you’re new to preparing it at home. All you need is a bag of frozen edamame in their pods. Bring a pot of water to a boil, add a generous pinch of salt, and toss in the frozen pods. Cook for about 3-5 minutes, until the pods are bright green and heated through. Drain them well and finish with a sprinkle of coarse sea salt. Serve warm in a bowl and pop the beans out of the pod to eat. The pods themselves are fibrous and not meant to be eaten.

The Upgrade: Spicy Garlic Edamame

For a restaurant-style treat, a spicy garlic sauce takes edamame to the next level. After boiling and draining the edamame pods, heat a skillet over medium heat. Add a bit of sesame oil, minced garlic, and red pepper flakes. Sauté for a minute until the garlic is fragrant, but not browned. Toss the warm edamame pods in the skillet, adding a splash of soy sauce and stirring to coat everything evenly. The combination of savoury, spicy, and garlicky notes is incredibly addictive.

The Snack: Crispy Roasted Edamame

If you crave a crunchy, salty snack, roasted edamame is a fantastic and healthy alternative to chips. For this, you’ll want to use frozen shelled edamame. Thaw and pat the beans completely dry to ensure they get crispy. Toss the shelled beans with a little olive oil, salt, and your favourite seasonings—garlic powder and parmesan cheese is a popular combination. Spread them in a single layer on a baking sheet and roast at a high temperature (around 200-220°C) for about 20-25 minutes, shaking the pan halfway through, until they are golden brown and crunchy.

The Dip: Creamy Edamame Hummus

Change up your dip game by swapping chickpeas for edamame. This creates a vibrant, green, and protein-packed hummus that is perfect with vegetable sticks or crackers. Cook frozen shelled edamame according to package directions, then drain. In a food processor, combine the cooked edamame with traditional hummus ingredients like tahini, fresh lemon juice, garlic, and a little water or olive oil to help it blend. Process until smooth and creamy. You can add fresh herbs like mint or cilantro for an extra layer of flavour.

The Finisher: A Boost for Bowls and Salads

Shelled edamame is one of the easiest ways to add a pop of colour, texture, and protein to a huge variety of dishes. Keep a bag of frozen shelled edamame on hand to toss into salads, grain bowls, noodle dishes, and fried rice. They require minimal cooking—often just a quick blanch or a simple sauté—and their mild, slightly sweet flavour pairs well with a wide range of dressings and sauces, from a simple vinaigrette to a spicy peanut sauce.