What’s short, stubby, lumpy, bright green and unpronounceable? Why, it’s edamame, of course, currently riding a huge wave of popularity in the vegetable world.
Kids are popping edamame beans like candy, hikers tuck them away in their backpacks and health-food aficionados stock their freezers with sacks of edamame beans, ready to pull them out for breakfast, lunch, dinner or snack time.
On the off chance you’ve not jumped on the edamame bandwagon and aren’t sure what I’m rambling on about, edamame (ed uh MAH may) is another name for soybeans and has been a staple food in many parts of Asia for more than 2,000 years. In this country, edamame beans were typically found only in Asian food markets, until they were “discovered” a year or so ago and began to appear on restaurant menus and in supermarkets everywhere.
Edamame beans are soy beans that are harvested just at peak ripening, before they harden, and they are typically sold in the pod. You can find them fresh, frozen and canned, and recipes for cooking and using edamame are sprouting up everywhere.
What’s the big attraction? Well, vegetarians will tell you that they are a major source of protein for those who don’t eat meat or, in some cases, eggs or dairy products.
They also contain vitamins A, C and K, along with phosphorous, thiamin, iron, folate, manganese and calcium; they are high in fiber and low to zero in fat content and actually have more health benefits than processed soy beans (including tofu) that are the workhorse of a vegetarian diet.
When you buy edamame beans, they should be bright green and firm, with thick shells (or pods) and large beans giving them the lumpy appearance I mentioned. A few minutes in boiling salted water and they’re ready to shell. If you’re buying them frozen, they’re usually already cooked and all you have to do is thaw, shell and eat, or use in dips, salads, soups, vegetable casseroles, etc.
One of the best things about edamame beans, however, is their current popularity with kids. It’s not always easy to find a healthy snack that catches on with the kids, but popping edeamame beans is big among pre-teens and teens these days. My granddaughters and their friends pull them out of the freezer, thaw very briefly in the microwave, then put a pod between their teeth and strip out the beans.
A word of caution, however; when you have five or six kids sitting around stripping edamame pods with their teeth, do not even consider uttering the words “healthy snack.”
RECIPEShead
Let’s start with an all-purpose Edamame Dip, a recipe from one of my favorite Food Network TV people, Alton Brown. This is delicious with crudités, but could be used in a number of ways, including just with chips.
From an appetizer to salad, edamame and carrots make a very refreshing dish to serve on a warm summer evening.
EDAMAME CARROT SALADhead
20 oz. (about 1½ cups) shelled, cooked edamame
4 carrots, peeled and coarsely grated
1/3 cup thinly sliced green onion
2 T. chopped fresh cilantro
For the dressing: 2 T. rice vinegar
2 T. freshly squeezed lemon juice
1 T. vegetable oil
1 clove garlic, minced
Salt and freshly ground black pepper, to taste
In a bowl, toss together the edamame, carrots, onion and cilantro. In another small bowl, whisk together the vinegar, lemon juice, vegetable oil, garlic and salt and pepper to taste. Pour the dressing over the vegetables and toss lightly to coat. Serve chilled.
EDAMAME DIPhead
12 oz. (about 2 cups) shelled, cooked and cooled edamame beans
¼ cup diced onion
½ cup fresh chopped cilantro or parsley
1 large garlic clove (I use a bit more), chopped
¼ cup fresh lime or lemon juice
1 T. brown miso
1 t. kosher salt
1 t. red chili paste
¼ t. freshly ground black pepper
5 T. quality olive oil
Put all ingredients except the olive oil in a food processor and process for 15 seconds. Scrape down sides and process another 15 to 20 seconds. Scrape down sides again, turn on processor and with processor running, slowly drizzle in the olive oil. Scrape down sides once more and process 15 seconds more. Serve or chill to serve later.
And for a main course dinner, add your edamame to a quick and easy stir fry.
GINGERY PORK EDAMAME STIR FRYhead
3/4 lb. thinly sliced pork, cut into bite sized strips or pieces
1 T. sake (you can substitute mirin if you don’t want to buy sake just for this)
1 T. soy sauce
2 T. vegetable oil
½ inch of fresh gingerroot, peeled and minced
4 small green peppers, cut into bite sized pieces
¼ lb. edamame, boiled and shelled (or thaw and use frozen cooked)
1½ T. water
1½ T. sake
2 T. soy sauce
1 T. sugar
1 t. corn starch
2 t. water
In a bowl, season the pork with the sake and soy sauce. Heat 1 T. of the oil in a wok or large skillet and stir fry the pork until it changes color. Remove pork from the skillet and set aside.
In a cup or small bowl, mix together the water, sake, soy sauce and sugar. Set aside. In a separate small bowl, mix together the cornstarch and water; set aside.
Heat remaining T. of oil in the skillet or wok. Fry the ginger and green pepper until just softened. Put pork back in the skillet; add the edamame and stir fry all together until blended well. Pour the sake/soy sauce mixture over and bring to a boil. Add the cornstarch mixture, stirring quickly because it will thicken quickly. Remove from heat and continue to stir until mixture is well blended and slightly thickened. Serve immediately, with rice or Chinese noodles or vermicelli. Serves 4.
