Garlic Edamame

By Tracy Kaye Holly, Certified Sports Nutrition Advisor Master

Edamame (ed-a-mam-eh), the Japanese word for green soybeans, is an integral part of Asian cuisine. In Japan, Edamame is a popular snack food. The combination of great taste, ease of preparation and excellent nutrient value is making Edamame popular in North America with people of all ages.

Many people are familiar with soybeans, but few have experienced the sweet, nutty taste of boiled Edamame. One of the most common ways to enjoy this tasty vegetable is by boiling and salting the pods, then squeezing the beans out for a quick, tasty snack. 



Edamame (ed-a-mam-eh), the Japanese word for green soybeans. Photo: bhofack-canstockphoto


The soft beans can also be removed from the pods and added to soups and salads. When eaten as a snack, the pods are usually placed in the mouth and the beans gently squeezed onto the tongue. The pod is then discarded. Unlike mature soybeans that are firm, these young, green soybeans are soft in texture and have a more pleasing taste. Edamame is a good source of digestible protein. This explains why Edamame is a popular snack among vegetarian athletes. A half-cup of these young beans yield eleven grams of protein. Soybeans are one of the few plant proteins in nature that provide all of the amino acids essential to the equation of human life. Soy protein has an estimated Biological Value (BV) of 74

The soybean is the most widely grown and utilized legume in the world. Soybeans provide an antioxidant boost from inherent natural chemicals called isoflavones. Isoflavones are a class of phophytoestrogens—plant-derived compounds with mild estrogenic activity. When compared to other snacks, Edamame leads the pack in terms of nutritional value.

The fatty acids present in Edamame are considered heart-friendly. They can lower serum cholesterol, reduce platelet stickiness and elevate HDL cholesterol. Soy is a viable source of omega-3 fats. In addition, each half-cup of edamame has four grams of soluble and insoluble fiber. Soy fiber encourages greater satiation, helps stabilize blood sugar and keeps the tummy feeling fuller longer. Edamame can be found in the frozen section of most mainstream grocery stores. Instead of reaching for a bag of potato chips, cheese twists, roasted peanuts or a chocolate bar, grab a bag of frozen Edamame and satisfy yourself the healthy way. 



This recipe can be doubled or tripled.

One 16 oz. bag frozen Edamame

6 cloves fresh chopped garlic

4 Tablespoons unsalted butter

¼ cup Bragg’s Soy (or light tamari)

1 teaspoon garlic powder



Make Edamame according to the package directions.

In a sauce or fry pan add chopped garlic, butter and Bragg’s soy, sauté on medium heat for 2-3 minutes.

Strain Edamame and rinse with water, then add Edamame to pan with garlic mixture. Coat the Edamame in the mixture and heat for 1 minute and sprinkle with garlic powder.

Pour into individual bowls making sure to add the garlic sauce over the Edamame. Use an additional side dish for the discarded pods.

Serving suggestion: Add crushed chilies for more heat.


About the Author:  Tracy Kaye Holly’s books include Simple Strategies for Living Lean and Staying WellThe Athlete’s Cookbook and Sports Nutrition for Kids. For more about Tracy Kaye Holly visit



Category: FOOD & DRINK, Recipes