Edamame: what is it, how to consume it and what are its benefits?

The still green soybean, edamame is a fresh vegetable, in the form of small green pods, very tender, which contains grains of soft texture and mild flavor. According to nutritionist Maria Emília França, this is considered a complete source of protein, being a food widely consumed by oriental peoples since 200 BC, “mainly Japanese, Chinese and Koreans”, she explains.

Its name is the literal translation of “bean branch”, referring to the immature soybeans contained within its pod. It can be consumed as an aperitif, it has great nutritional value. Rich in protein and carbohydrates, it still has significant amounts of omega 3, folic acid and vitamin K.

8 health benefits of edamame

Easily accessible food, due to its nutritional properties, it is possible to guarantee health benefits if consumed routinely. Check out some of its beneficial effects according to the professional:

1. Alleviates menopausal symptoms: like the mature soy bean, edamame has bioactive compounds, which are effective in alternative treatment for menopausal symptoms, especially isoflavones.

2. Nutritional richness: according to the nutritionist, this food is a source of vitamins A, B and C, in addition to minerals such as calcium, phosphorus and potassium, saponins and phytic acid.

3. It has low calories: “Edamame is low in calories, having about 120 kcal per 100 grams, making it the ideal option for those who need energy for physical exercise and seek weight loss”, he explains.

4. Beneficial Effect for Vision: As it is a great source of vitamin A, consuming edamame regularly can help keep your eyes healthy.

5. Helps regulate the intestine: as this is a food rich in fiber, it helps in the regulation of intestinal function, in addition to improving the absorption of iron, zinc, magnesium and calcium.

6. Balances cholesterol levels: according to the nutritionist, this food is rich in polyunsaturated fat, helping to reduce bad cholesterol (LDL) and regulating blood pressure, in addition to preventing cardiovascular diseases.

7. Helps fight cancer: food rich in antioxidants, consumption of edamame helps to inhibit the growth of cancer cells, which can reduce the incidence of breast cancer by up to 25%, according to research.

8. Fights depression: due to its high doses of folic acid, edamame has the ability to prevent the formation of homocysteine, a substance that prevents the production of hormones such as serotonin and dopamine, which regulate mood, sleep and appetite.

The positive effects provided by the consumption of this food can be observed due to its nutritional richness, in addition to supporting components of good health, such as folic acid, vitamins and isoflavones.

How to consume edamame?

According to the professional, there are several ways to include edamame in the daily diet. “The most common method of preparation is seasoning with salt, which can be pink Himalayan salt or sea salt, dissolving it in water before adding the pods with their ends cut off”, he teaches. You can even steam it. Although it is often consumed cold, it is okay to taste it while it is still hot.

11 edamame recipes to try

With the possibility of being consumed alone, in the form of an aperitif, this food can gain accompaniment and varied seasonings, increasing its flavor and becoming even more nutritious. Check out some options:

1. Seasoned Edamame: using few spices, it is possible to increase its flavor. Just add oil and sautéed garlic, soy sauce, pepper and salt to ensure a simple snack, with quick and practical preparation, as well as a lot of flavor.

2. Edamame salad: using only the green soy beans and eliminating the pod, this salad still gains the nutritional richness of the grated carrot and heart of palm. To add creaminess, add lactose-free yogurt.

3. Quinoa salad with edamame: an option that is worth a complete meal, this tasty salad still has quinoa, a grain known as a pseudocereal, being the most protein in the category. For a dish rich in flavor, varied peppers, black beans, corn and seasonings were used.

4. Edamame with salt and lemon: prepared simply and quickly, this recipe is a great option for those who want to have a snack always on hand. Just soak it in boiling salted water for three minutes and add lemon before tasting it.

5. Edamame with Parmesan and Wasabi: For this recipe with a typical culinary mix, the cooked edamame is breaded in a mixture of Parmesan, wheat flour, wasabi, salt and pepper and placed in the oven to bake for about thirty minutes.

6. Salmon poke with edamame: typical Hawaiian practice with raw fish, this poke still wins the company of edamame to enrich its flavor. Using salmon, carrot ribbons, edamame, red cabbage, seaweed, sesame and chives, it is still accompanied by a sauce made with soy sauce, wasabi, lemon, sesame oil and grated ginger.

7. Baked omelet with edamame: another protein-rich meal that doesn’t need meat. Baked in the oven, this omelet is made with edamame, eggs, ricotta cream, parmesan, zucchini and seasonings.

8. Wholemeal chicken pie with cottage and edamame: becoming a good substitute for a meal, this pie has ingredients such as ghee butter, common and whole wheat flour, salt, water and black sesame in its dough. The filling is made with shredded chicken breast, edamame, cottage cheese and assorted seasonings.

9. Puree edamame: With just a few ingredients, this recipe is easy to prepare. After cooking the beans, just process them together with butter, milk, cream and black pepper to taste. Finally, take the mixture to the fire and cook until it reaches the desired consistency.

10. Fried Edamame: a great suggestion to serve with the traditional Japanese rice known as gohan and accompany the fried chicken. Here the edamame is sautéed in sesame oil, along with the onion, carrot, mushrooms, soy sauce, ginger and lemon juice.

Versatile, this food can be consumed alone or accompanied, still hot or cold, as an aperitif or salads, just let your imagination run wild and create new dishes.

Contraindications and warnings about its consumption

There are some cases in which its consumption should be avoided. The nutritionist explains that edamame should not be consumed by people allergic to soy, or even those who are sensitive to the phytoestrogens contained in their grains. “People with thyroid dysfunction should also avoid its consumption, as excess soy, without the concomitant intake of iodine, can overload this organ”, she warns.

Possessing considerable nutritional wealth and versatility in its consumption form, edamame is a food that can be inserted into the food routine in several ways, bringing health benefits and proving to be a great source of protein. Choose your favorite way to prepare it and add this food to your menu now!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.