Edamame, also known as soybeans, are a popular snack and ingredient in many cuisines. They are often served boiled or steamed in their pods as an appetizer or side dish. But do they actually need to be cooked before eating? The quick answer is yes, edamame should always be cooked prior to consumption.
Why Cook Edamame?
There are a few key reasons why cooking edamame is necessary:
- Improves digestibility – Raw or uncooked soybeans contain trypsin inhibitors and other anti-nutrients that can make them difficult to digest. Cooking breaks these down and allows our bodies to digest and absorb edamame more easily.
- Inactivates toxins – Raw soybeans contain natural toxins called lectins that can cause gastric distress. Cooking deactivates these compounds.
- Enhances flavor – Cooking brings out the rich, nutty flavor of edamame and makes them more palatable.
- Food safety – Cooking edamame destroys any potential pathogens present and makes them safe to eat.
Edamame that are eaten raw could irritate the digestive tract, cause unpleasant symptoms like gas or bloating, and prevent proper nutrient absorption. Proper cooking makes them enjoyable and healthy to eat.
Cooking Methods for Edamame
Edamame are very versatile beans and can be prepared using several different cooking methods:
Boiling
Bring a large pot of water to a boil. Add edamame pods and boil for 3-5 minutes until warmed through. Drain and rinse with cold water to stop cooking. Season with salt to taste.
Steaming
Place edamame pods in a steamer basket set over boiling water. Steam for 4-5 minutes until heated through and bright green. Season with salt, pepper, garlic or other spices.
Microwaving
Place edamame pods in a microwave-safe bowl with 2 tablespoons of water. Microwave on high for 2-3 minutes. Allow to rest for 1 minute then drain any excess water.
Sautéing
Heat 1 teaspoon oil in a skillet over medium high heat. Add shelled edamame and sauté for 2-3 minutes until warmed through. Season as desired.
Roasting
Toss shelled edamame with 1 tablespoon oil, salt and pepper. Spread on a baking sheet and roast at 400°F for 15-20 minutes until lightly browned. Sprinkle with spices after roasting.
Any of these relatively quick cooking methods will ensure edamame are properly cooked through before eating. The beans should be heated until hot and tender.
Are There Any Exceptions?
While cooking edamame is recommended in most cases prior to eating, there are some exceptions:
- Edamame sprouts – Very young edamame sprouts that are just a few inches tall may sometimes be eaten raw in salads or as garnishes. The beans are still immature at this stage.
- Organic edamame – Some sources indicate organic edamame may be eaten raw if very fresh, though most experts still recommend cooking to maximize digestibility and nutrition.
- Canned or jarred edamame – Products that have been previously cooked and sterilized during the canning process can be eaten straight from the container without cooking.
- Roasted soybean snacks – Some crunchy roasted edamame snacks and trail mixes may be formulated to be eaten uncooked as well.
In general, most edamame should be cooked first. But in certain cases where the beans are very fresh, organic or already processed, raw consumption may be acceptable.
Nutrition of Raw vs Cooked Edamame
Cooking does impact some of the nutrients in edamame, though overall they remain very healthy when eaten either raw or cooked:
| Nutrient | Raw | Cooked |
|---|---|---|
| Calories | 189 | 180 |
| Protein | 16.6g | 16.6g |
| Fiber | 9.4g | 8.9g |
| Fat | 8.9g | 9.4g |
| Carbs | 18.3g | 19.6g |
| Calcium | 154mg | 138mg |
| Iron | 4.4mg | 2.6mg |
| Vitamin C | 31mg | 9.7mg |
As shown, cooking has little effect on the calories, protein, fat and carbs. However, some water-soluble vitamins like vitamin C and minerals like iron decrease with cooking. Fiber content is also slightly lowered when boiled.
Overall, both raw and cooked edamame are packed with nutrients like protein, vitamin K, folate, manganese and antioxidants. They make a healthy addition to the diet when prepared properly.
Taste and Texture Differences
Aside from nutritional changes, cooking also affects the taste and texture of edamame:
- Raw – Edamame beans have a firm, crunchy texture when raw. The taste is intensely bean-like, grassy, and some describe it as “green” tasting.
- Cooked – Cooking makes edamame soft and buttery in texture. It brings out a sweet, almost nutty or slightly earthy flavor.
The prominent green, bean-like taste of raw edamame is mellowed out by cooking. This makes them taste better to many people. However, others may prefer the potent flavor and added crunch of raw edamame.
Simple Edamame Recipes
Here are a few easy ways to cook up tasty edamame at home:
Lemon Garlic Edamame
Ingredients:
- 1 bag frozen edamame, shelled
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 tablespoon lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Instructions:
- Heat oil in skillet over medium heat.
- Add garlic and cook for 1 minute until fragrant.
- Add shelled edamame and cook for 5 minutes.
- Remove from heat. Stir in lemon juice and season with salt and pepper.
Spicy Sautéed Edamame
Ingredients:
- 2 cups fresh or frozen shelled edamame
- 2 teaspoons sesame oil
- 1 shallot, thinly sliced
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1-2 teaspoons sriracha or chili garlic sauce
- 2 teaspoons soy sauce
Instructions:
- Heat oil in pan over medium high heat.
- Add shallot, garlic and ginger. Cook 1-2 minutes.
- Add edamame and cook 5 minutes, stirring frequently.
- Remove from heat. Stir in sriracha and soy sauce.
Edamame Hummus
Ingredients:
- 1 1/2 cups cooked shelled edamame
- 1 (15 ounce) can chickpeas, drained and rinsed
- 3 tablespoons tahini
- 3 cloves garlic
- 3 tablespoons lemon juice
- 2 tablespoons olive oil, plus more for serving
- 1 teaspoon ground cumin
- 1/4 teaspoon salt
Instructions:
- In a food processor, combine edamame, chickpeas, tahini, garlic, lemon juice, olive oil, cumin and salt.
- Blend until smooth, scraping down sides as needed.
- Transfer to a serving bowl. Drizzle with additional olive oil if desired.
Serve hummus with raw veggies or pita chips for dipping.
Storing and Preserving Edamame
Properly storing edamame helps preserve freshness and texture:
- Leave edamame pods in their original packaging or place in a plastic bag in the refrigerator for up to one week.
- For long term storage, blanch shelled edamame for 1-2 minutes then freeze for up to one year.
- Freeze edamame pods for 2-3 months by spreading in a single layer on a baking sheet before transferring to an airtight freezer bag.
- Pickle edamame pods in brine for a tangy, crunchy snack. Keeps refrigerated for up to one month.
- Dry roast or dehydrate shelled beans then store in an airtight container for up to one month.
Proper storage helps retain maximum freshness and texture of edamame pods or beans.
Where to Buy Edamame
Edamame can be found at most mainstream grocery stores, specialty markets and online retailers. Here’s where to find it:
- Frozen aisle – Frozen edamame, either shelled or in their pods, are widely available in the freezer section of grocery stores.
- Produce aisle – Some stores may carry fresh edamame still on the branch in their produce section, though this is less common.
- Asian markets – Asian supermarkets will have the largest selection of fresh and frozen edamame at affordable prices.
- Natural food stores – Stores like Whole Foods or Sprouts may stock organic and non-GMO edamame options.
- Online – Both conventional and organic frozen edamame can be purchased through online stores like Amazon or specialty sellers.
- Farmers markets – When in season, locally grown edamame may be found at farmers markets or stands.
Look for plump pods with a bright green color. Avoid any beans that appear dried out or are yellowing.
Price of Edamame
Here are average prices for edamame purchased in grocery stores:
| Product | Average Price |
|---|---|
| Frozen, 16 ounce bag | $1.50 – $3 |
| Fresh, 1 pound | $3 – $6 |
| Organic, frozen, 16 ounce bag | $4 – $6 |
| Canned, 8 ounce can | $2 – $3 |
Prices may be slightly higher when purchased from specialty grocers, natural food stores or online. Buying larger bags of frozen edamame can help lower the per pound cost.
How to Grow Edamame
Edamame can be grown right at home with a few simple steps:
- Purchase edamame seeds or seedlings after the last spring frost.
- Plant seeds 1-2 inches deep and 10-12 inches apart in rows or patches.
- Edamame need full sun exposure and fertile, well-draining soil.
- Water plants regularly to keep soil moist, about 1-2 inches per week.
- Once blooms appear, apply fertilizer every 2-3 weeks.
- Beans are ready for harvest 80-90 days after planting once the pods fill out.
- Pick pods when they are green and plump. Boil or steam within 1-2 days.
With proper care, 1 edamame plant can produce around 1-2 pounds of tasty beans! Homegrown edamame make a fresh and nutritious addition to summer and fall meals.
Edamame FAQs
Are edamame beans or peas?
Edamame are immature soybeans, not peas. They belong to the legume family along with other beans.
Are edamame gluten-free?
Yes, edamame are naturally gluten-free as they do not contain any wheat, barley, or rye.
Can you eat edamame raw?
Edamame need to be cooked before eating. Consuming raw may cause indigestion due to complex sugars and anti-nutrients.
Do edamame have soy?
Yes, edamame are immature soybeans and contain all the nutrients and plant compounds founds in soybeans.
Are edamame substituted like any bean?
Yes, edamame can be substituted for or combined with any bean in recipes. Adjust cooking times as needed.
Does edamame have estrogen?
Edamame contains phytoestrogens or isoflavones that mimic estrogen in the body but are much weaker. Estrogen levels are not impacted in normal amounts.
Conclusion
To summarize, edamame should always be cooked prior to eating to improve digestibility and remove anti-nutrients. Optimal cooking methods include boiling, steaming, sautéing or roasting until the beans are heated through and tender. While raw edamame are extremely hard for humans to digest, the cooking process breaks down indigestible compounds and brings out a sweet, nutty flavor. When buying, look for fresh green pods or convenient frozen options. With a bit of preparation, edamame are a tasty and nutritious legume to add to your plate.
