Edamame are young soybeans that are usually served boiled and salted in their pods as an appetizer or snack. While edamame pods are certainly edible, many people wonder if you’re supposed to eat the whole thing or just the beans inside.
Quick Answers
You can eat edamame pods whole or just eat the beans inside – both are perfectly fine options. The pods themselves don’t have much flavor but do contain fiber. Some people prefer to just eat the beans for convenience or personal preference. There is no right or wrong way to eat edamame.
Are edamame pods edible?
Yes, edamame pods are completely edible and safe to eat. The pods are made of soybean hull, which is a type of dietary fiber. While the pods don’t have much flavor on their own, they share a similar mild, earthy taste with the beans inside. Edamame pods also share the same nutrition as the beans, just in lower amounts.
Many people enjoy eating the pods along with the beans to get extra fiber. The pods provide a satisfying crunch and textural contrast to the soft, creamy beans. Eating the whole pod can also make edamame feel like more of a substantial snack.
Nutrition of edamame pods
Here is the nutrition breakdown for a 100g serving of edamame pods (with beans):
| Nutrient | Amount |
|---|---|
| Calories | 121 |
| Protein | 11g |
| Fat | 6g |
| Carbs | 9g |
| Fiber | 5g |
As you can see, edamame pods contribute a significant amount of fiber to the nutritional profile. They also contain a small amount of protein, fat, and carbs. The hull makes up about 20-40% of the total edamame weight.
Benefits of eating the pods
Here are some of the benefits of eating edamame pods along with the beans:
- More fiber – Eating the pods increases the fiber content
- Fuller feeling – The added bulk can make your snack more filling
- Unique texture – Pods provide a nice crunch compared to the soft beans
- Less waste – You don’t have to discard uneaten parts of the food
The combination of nutrients and fiber in edamame offers several health benefits. Studies show that increased edamame and soy consumption may help lower cholesterol levels and improve heart health.
Are you supposed to just eat the beans?
While the pods are edible, you don’t have to eat them if you don’t want to. Many people prefer to eat just the edamame beans and discard the pods. Here are some reasons why you may want to only eat the beans:
- Convenience – Removing the shells can be tedious and time consuming
- Taste preference – Some people dislike the fibrous texture of pods
- Bean purity – The beans have a more concentrated flavor without the pods
- Nutrition – The beans contain the majority of vitamins and minerals
Fresh, tender edamame beans have a sweet, nutty, buttery flavor and smooth, creamy texture. For many edamame fans, the beans are the star attraction. The hull only contributes a small amount of flavor and nutrition compared to the bean itself.
Ways to remove the shells
If you want to enjoy edamame beans outside their pods, here are some quick and easy shelling methods:
- Shell by hand – Pop beans out by squeezing the ends of the pod
- Use a shelling tool – Special pliers quickly squeeze beans out
- Boil briefly – 1-2 minutes more softens pods for easier removal
- Freeze overnight – The cold embrittles pods for quick shelling
You can also buy packages of pre-shelled edamame to save time and effort. Canned or frozen beans have typically been removed from the pods before processing.
Edamame preparation methods
Whether you plan to eat the pods or just the beans, preparing fresh edamame is simple:
- Rinse the edamame under cool running water
- In a pot, bring water to a boil
- Add a pinch of salt to the water
- Add the edamame and boil for 3-5 minutes
- Drain in a colander and rinse with cold water
- Pat excess moisture off with a paper towel
- Toss with a little salt and serve
Boiling makes the pods tender and brings out the signature edamame flavor. Salting the water adds extra seasoning. The beans should be bright green and plump when done.
You can also buy frozen pods that just require thawing and reheating or microwaveable pouches for quick preparation. Edamame work well as finger food for snacking or can be incorporated into larger dishes.
Serving suggestions
Here are some tasty ways to serve cooked edamame:
- Sprinkle with chili powder, garlic, or other spices
- Toss in a little soy sauce, sesame oil, and sesame seeds
- Add to stir fries, salads, and rice bowls
- Puree beans into dips and spreads
- Blend into smoothies or energy bites
The versatility of edamame makes them easy to enjoy on their own or as part of many different recipes.
Are edamame safe to eat raw?
Edamame beans are safe to eat raw, right out of the pod, though they are typically served cooked. Eating raw edamame is uncommon.
Some key points about consuming raw edamame include:
- May be tougher in texture – Raw beans will be crunchier vs cooked
- Contains more nutrients – Cooking can diminish some heat-sensitive vitamins
- Risk of bean toxicity – Raw beans have higher levels of antinutrients
- Higher chance of foodborne illness – Cooking kills harmful bacteria
Make sure raw edamame looks fresh, without spots or damage. Only buy pods from reputable sources and store properly refrigerated.
In general, consuming edamame beans raw is not recommended. Light cooking helps break down indigestible compounds in raw soybeans that can be toxic in high amounts. Gentle heating also destroys any potential pathogens.
Cooking makes beans more digestible
Here is a comparison of raw vs cooked edamame:
| Raw | Cooked |
|---|---|
| Tougher texture | Soft, tender texture |
| More anti-nutrients | Fewer anti-nutrients |
| Higher bacteria risk | Lower bacteria risk |
| Harder to digest | Easier to digest |
Cooking edamame via methods like steaming, boiling, roasting, or microwaving increases digestibility and nutrition absorption from the beans.
When did edamame originate?
Edamame has its origins in East Asia, particularly Japan, China, and Korea. Edamame dates back to at least the 12th century CE based on historical documents.
As a young soybean product, edamame is closely tied to the history of soybean cultivation in Asia. Soybeans have been grown in China for over 5000 years and used both medicinally and culinarily.
Timeline of edamame history
- 1700 BCE – Early Chinese records mention soybean plants domestication
- 100 CE – Soybeans spread from China to Korea and Japan
- 200 CE – Texts describe harvesting soybeans when pods are still green
- 700 CE – Oldest-known Japanese reference uses term “edamame”
- 1100s CE – Snacking on young soybeans becomes popular
- 1600s – Green soybeans appear in Japanese cookbooks
- Mid-1900s – Frozen edamame is mass-produced and exported
- 2000s – Edamame increases in popularity worldwide
Traditionally, harvesting the immature beans provided an appetizing snack and preserved more soybeans for other uses like miso, soy sauce, tofu, etc. Serving salty, boiled edamame at bars and izakayas blossomed into a Japanese pub food tradition.
Popularity and cultivation
Today, Japan remains a top edamame consumer and producer. However, edamame is also widely grown in China, Taiwan, Thailand, and the United States. Demand has risen with increased recognition of the bean’s nutritional qualities and versatile flavor.
Most edamame sold in the US is actually grown domestically in states like Arkansas. The beans are picked while still green and immature before being quickly frozen to preserve freshness. Advances in freezing technology have helped bring edamame to the masses.
How do you grow edamame?
Edamame is directly cultivated from soybean plants. You can easily grow it yourself at home with just a few simple steps:
- Get edamame seeds – Choose a variety suited for your climate
- Plant in prepared soil – Sow 1-2 inches deep, 2-4 inches apart
- Water frequently – Edamame needs consistent moisture
- Allow 60-90 days to mature – Beans are ready when pods bulge
- Harvest each pod by hand – Snip whole clusters off the stalk
- Boil or steam within a few days – Enjoy immediately after harvest
With proper care, one edamame plant can produce between 50 to over 200 pods. Peak season is late summer to early fall. Look for seed varieties described as “vegetable soybeans” for growing green edamame.
Where to grow edamame
Edamame thrives in zones 2-11 in full sun. Warm weather speeds growth but cooler temperatures intensify flavor. Successful container or indoor growing is also possible with special setups.
Sun and soil requirements
- Sun: At least 6 hours of direct sun per day
- Soil: Rich, moist, well-draining soil with a pH of 6.0-6.5
- Fertilizer: Compost or balanced 10-10-10 fertilizer
- Spacing: 2-4 inches between seeds, or 6-8 inches for transplants
With proper sunlight, irrigation, soil preparation and fertilization, an edamame crop can thrive in many home gardens.
Conclusion
Edamame is a versatile, tasty, and nutritious soybean product with roots in East Asian cuisine. The beans can be eaten either right in the pod or shelled. Both options are commonly found. Eating just the soybeans allows you to focus on their signature sweet, nutty flavor. Including the edamame pods provides extra crunchy fiber.
When preparing fresh edamame at home, cooking via steaming or boiling yields the best texture and flavor. The cooked beans can be enjoyed as a simple snack with salt or incorporated into all kinds of recipes. With their health benefits and delicious taste, edamame offers a satisfying plant-based protein that is easy to incorporate into any diet.
