Versatile Edamame

Edamame is not just an appetizer in a Japanese restaurant. Edamame are young soy beans that are high in protein, fiber, calcium, vitamin A and C, and most importantly, iron.  Add in that they’re delicious, and edamame becomes a go-to vegetable that I endorse for pregnant women. Though they are young soy beans, edamame does not contain high levels of phtyoestrogens like traditional soy products, so they become a great source of nutrition for an entire family.

What I commonly see is that people treat edamame like peas. While edamame is as versatile as green peas, it has a unique taste that needs to be showcased instead of being put in the background like peas. Edamame needs to be front and center with their unique taste and texture. What’s even better about edamame is that there are plenty of frozen varieties that are easy to use and just as nutritious as fresh, without the hassle of shelling the bean pods.

Edamame can be incorporated into any meal, but I have two easy ways for pregnant women and their families to incorporate them into simple, easy meals–one cold, one hot– that demonstrate the versatility of edamame. A few weeks ago, I posted about how edamame can be added into an incredible dish with soba noodles. Now, read on to learn how this amazing bean can be a cold, crisp, summer salad or a warm side dish in a wild rice salad. The possibilities with edamame are numerous, so try it in place of peas in your next salad or main dish– and as always, share it with us!

Quick Edamame Salad

Photo by Lindsay Moe
  • 1 16-ounce package frozen, shelled edamame, thawed
  • 1 16-ounce package frozen, sweet corn, thawed
  • 1 12-ounce can black beans, drained and rinsed
  • 1 16-ounce package frozen, sweet peas, thawed
  • ½ small red onion, finely minced (optional)
  • ¼ cup extra virgin olive oil
  • ¼ cup red wine or balsamic vinegar
  • ¼ teaspoon garlic powder
  • Salt & pepper to taste
  • 1 teaspoon fresh basil, chopped
  • 1 teaspoon fresh parsley, chopped
  1. Mix edamame, corn, beans, peas and red onion in a large bowl
  2. Stir together extra virgin olive oil, salt & pepper, garlic powder, basil, and parsley. Add to edamame mixture
  3. Chill in refrigerator for 30-60 minutes. Stir again prior to serving.


Wild Rice and Edamame Salad

This dish works great as a lunch, dinner, or side dish. Or, toss with eggs and scramble for a great brunch or breakfast dish!

  • ¼ cup blanched, slivered almonds
  • 1 tablespoon white sesame seeds
  • 2 cups cooked wild rice, cooled
  • 2 scallions, thin sliced (green parts only)
  • 1 cup frozen edamame, thawed
  • 1 medium carrot, peeled and diced small
  • ¼ cup dried cranberries
  • ½ cup extra virgin olive oil
  • 2 teaspoons toasted sesame oil
  • ¼ cup rice vinegar
  • 1 to 2 teaspoons honey (as always, I recommend honey from the Tanis Apiary in New Jersey)
  • Salt and Pepper to taste
  1. Prepare the almonds: in a medium frying pan, over medium heat, toast the almonds, stirring often, until the almonds are golden brown and fragrant, approximately 8 minutes. Transfer to a bowl and cool.
  2. Add sesame seeds and toast, stirring often, until golden brown, approximately 2 to 3 minutes. Add to the bowl with the almonds.
  3. Add cooked, cooled wild rice, scallions, edamame, carrot, and cranberries to bowl with almonds and sesame seeds. Toss to combine.
  4. In a small bowl, whisk extra virgin olive oil, sesame oil, rice vinegar, honey and pinches of salt and pepper until combined.
  5. Drizzle oil mixture over rice mixture and toss to combine. Season with additional salt and pepper to taste.
  6. Cover and chill for 1-2 hours before serving.

Hint: This recipe can be doubled! It stores well– just toss again prior to serving.



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