The still green soybean, edamame is a fresh vegetable, in the form of small, very tender green pods, which contains grains of soft texture and mild flavor. According to nutritionist Maria Emilia França, this is considered a complete source of protein, being a food widely consumed by the eastern people since 200 BC, "mainly Japanese, Chinese and Korean", explains.
Its name is the literal translation of "bean branch", referring to the immature soybeans contained within its pod. Can be consumed as an appetizer, 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
Food easily accessible due to its nutritional properties can guarantee health benefits if consumed routinely. Check out some of its beneficial effects according to the professional:
1. Mitigates the symptoms of menopause: Like mature soybean, edamame has bioactive compounds, which are effective in alternative treatment for menopausal symptoms, especially isoflavones.
2. Nutritional Wealth: According to the nutritionist, this food is a source of vitamins A, B and C, as well as minerals such as calcium, phosphorus and potassium, saponins and phytic acid.
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3. Has low calories: ? edamame is low calorie, having about 120 kcal per 100 grams, making it the ideal option for those who need energy for exercise and seek weight loss, he explains.
4. Beneficial effect for vision: Because it is a great source of vitamin A, consuming edamame often can help maintain eye health.
5. Helps regulate the intestines: As this is a high fiber food, it helps in regulating bowel function, as well as 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, and prevent cardiovascular disease.
7. Helps Fight Cancer: An antioxidant-rich food, edamame consumption helps inhibit cancer cell growth and may reduce the incidence of breast cancer by up to 25%, according to research.
Also read: 10 Foods That Can Prevent Cancer
8. Fight 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, as well as 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 Himalayan pink salt or sea salt, dissolving it in water before adding the pods with their cut ends," he teaches. It is even possible to steam it. Although it is often consumed cold, it is okay to taste it while still hot.
11 edamame recipes to taste
With the possibility of being consumed alone, as an appetizer, this food can gain accompaniment and varied seasonings, increasing its flavor and becoming even more nutritious. Check out some options:
1. Seasoned Edamame: Using a few spices, you can increase its flavor. Simply add olive oil and sautéed garlic, soy sauce, pepper and salt to ensure a simple, quick and practical snack, as well as great flavor.
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2. Edamame Salad: Using only the green soy beans and eliminating their green beans, this salad still gains the nutritional richness of grated carrots and palm hearts. To add creaminess, add lactose-free yogurt.
3. Quinoa salad with edamame: an option worth a full 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, we used assorted peppers, black beans, corn and spices.
4. Quinoa and edamame hamburger: ideal for those who want to reduce meat consumption, but are looking for a protein-rich option.Made with quinoa, edamame, onion, egg, salt, cayenne and spices, this burger leaves nothing to be desired for its traditional version.
5. Salt and Lemon Edamame: Prepared simply and quickly, this recipe is a great choice for those who want a snack always on hand. Just soak it in boiling salted water for three minutes and add lemon before tasting it.
6. Edamame with Parmesan and Wasabi: For this recipe with a mix of typical cuisines, cooked edamame is breaded in a mixture of Parmesan, wheat flour, wasabi, salt and pepper and baked for about 30 minutes.
Read also: Know the benefits of consuming soy protein and see recipes
7. Edamame Salmon Poke: A typical Hawaiian practice with raw fish, this poke still wins the edamame company to enrich its flavor. Using salmon, carrot, edamame, red cabbage, seaweed, sesame and chives, it is also accompanied by a sauce made with soy sauce, wasabi, lemon, sesame oil and grated ginger.
8. Omelette with edamame: Another high protein meal that does not require meat. Made in the oven, this omelet is made with edamame, eggs, ricotta cream, parmesan, zucchini and spices.
9. Chicken Whole Pie with Cottage and Edamame: Becoming a good substitute for a meal, this pie has ingredients such as ghee butter, whole wheat flour, salt, water and black sesame in its batter. The stuffing is made with shredded chicken breast, edamame, cottage cheese and various spices.
10. Mashed edamame: With few ingredients, this recipe is easy to prepare. After cooking the beans, simply process them together with butter, milk, sour cream and black pepper to taste. Finally, bring the mixture to the heat and cook until it reaches the desired consistency.
11. Fried Edamame: A great suggestion for serving with traditional Japanese rice known as gohan and accompanying fried chicken. Here edamame is sauteed in sesame oil, along with onion, carrot, mushrooms, soy sauce, ginger and lemon juice.
Versatile, this food can be eaten alone or accompanied, still hot or cold, as an appetizer or salads, just unleash the imagination and create new dishes.
Contraindications and warnings about its consumption
There are some cases where your consumption should be avoided. The nutritionist explains that edamame should not be consumed by people allergic to soy, or those who have sensitivity to phytoestrogens contained in their grains. "People with thyroid dysfunction should also avoid its consumption, because too much soy without concomitant iodine intake can overload this organ," he warns.
Possessing considerable nutritional richness and versatility in its consumption, edamame is a food that can be inserted into the food routine in many ways, bringing health benefits and proving to be a great source of protein. Choose your favorite way to prepare it and insert this food in your menu now!
How to Prepare Edamame (Soy Bean Pods) (April 2024)
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