Edamame

Edamame, aka soybean, means “beans on branches,” which is how it grows and also how they are being harvested at Fat Moon Farm. The bean pods are easy to take off of the branch, I even had my 2 year old help!

Nutritionally, edamame packs quite the punch. It is an excellent source (meaning >20% daily value/serving) of vitamin K, phosphorous, folate and fiber. It is a good source (10-19% daily value/serving) of vitamin B-1(thiamine), B2 (niacin), iron, magnesium and zinc. And, if that’s not enough, edamame is one of very few plant based complete proteins. A complete protein contains all the essential amino acids.

Quick, easy and delicious:

Boiled: place washed edamame pods in a pan of boiling, salted water for 3-5 minutes. Drain and lightly salt with sea salt (any salt can be used). Squeeze the bean out of the pod for a nutritious snack or appetizer.

    • Can also try topping with toasted sesame seeds, sesame oil, lemon juice, rice vinegar or soy sauce.

Recipes: This week I have not included many recipes. Though taking the beans out of the pods is easy, it can be time consuming for the amount of beans you need for many recipes.

Avocado and Edamame Spread – i’ve also seen recipes for substituting pureed edamame for avocado in other recipes to help decrease calories

Edamame Basil Hummus – if you’re not a big basil fan, try using cilantro and/or mint

Veggie Edamame Burger

 

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