The last time I was at the grocery store I bought a giant bag of frozen, shelled edamame and while I do like them heated up with a sprinkle of salt, roasted is now my new fav! And the fun part is you can experiment with all kinds of spices! A single serving has only 95 calories, 9g of protein and hardly any fat or sugar; add some low sodium spices and you can stuff your face with these little green nuggets.
So what is edamame you ask? (pronounced ed-ah-mah-me) Well, they are green soy beans in a pod that are picked before they ripen. You can find them shelled in your frozen food section at the grocery store or whole in the pod. I prefer them already shelled because the pods are inedible anyway. This is what they look like shelled:
They are really quick and easy to prepare, just pop them in the microwave for a couple minutes and that’s it! You can eat them like this as a side dish or toss them in a salad, stir-fry, or soup or have them as a snack. So grab a bag and lets get roasting!
- 2 cups of frozen edamame, thawed according to package directions
- 1 tbsp of olive oil
- 1 tsp of garlic powder
- 1/2 tsp of salt*
- 1/2 tsp of onion salt
- *If you're watching your sodium, go easy on the salt!
- Preheat oven to 375F.
- Once edamame is thawed, place in a mixing bowl and toss with olive oil and spices.
- Lay a single layer on a baking sheet with parchment paper and bake for 40 minutes.
- Stir every 10 minutes to prevent burning. They should be brown and crispy when they are done. Eat them warm or let them cool and store in an airtight container.
- Consume within a couple days - but I doubt they will last that long!
- 129 Calories, 11g Carbs, 5g Fat, 9g Protein, 3g Sugar, 298mg Sodium
There are so many ways you can make these, try sprinkling with paprika, chilli powder, cumin, or parmesan. Try tossing with a bit of soy sauce, wasabi, sesame oil or other flavoured oils. The options are endless!
How do you like your soy beans??