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Edamame

Edamame
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Edamame

Edamame  or edamame bean is a preparation of immature soybeans in the pod, found in the cuisine of Taiwan, China, Japan, Indonesia and Hawaii. The pods are boiled or steamed and served with salt.

Outside East Asia, the dish is most often found in Japanese restaurants and some Chinese restaurants but it also has found popularity elsewhere as a healthy food item. In the United States it is often sold in bags in the frozen food section of grocery stores.

The Japanese name, edamame is used commonly to refer to the dish. Edamame is a popular side dish at Japanese izakaya restaurants with local varieties being in demand, depending on the season. Salt is a typical condiment for edamame. 

Preparation

To effectively harvest edamame the pods should be picked by hand and not by machine to avoid stems and leaves. Green soybeans in the pod are picked before they ripen in order to prepare edamame. The ends of the pod may be cut before boiling or steaming.
Then the pods are boiled in water, steamed or microwaved. The most common preparation uses salt for taste. The salt may either be dissolved in the boiling water before introducing the soybean pods, or it may be added after the pods have been cooked. Fresh edamame should be blanched first before being frozen.

Nutrition Content

Edamame beans are "a soybean that can be eaten fresh and are best known as a snack with a nutritional punch".

Edamame and all preparations of soybeans are rich in carbohydrates, protein, dietary fiber, and micronutrients, particularly folates, manganese, and vitamin K.

Edamame beans contain higher levels of abscisic acid, sucrose, and protein than other types of soybeans, and may contain carotenoids.

Recipes Using Edamame see Here and Here and Here.

Nutrition Data for Edamame, frozen, prepared (11212)

Proximates
NutrientNutrient value per 100 gm1 cup
Water72.77 g112.7935 g
Energy122 kcal189.1 kcal
Protein10.88 g16.864 g
Total lipid (fat)5.2 g8.06 g
Carbohydrate, by difference9.94 g15.407 g
Fiber, total dietary5.2 g8.06 g
Sugars, total2.18 g3.379 g
Minerals
NutrientNutrient value per 100 gm1 cup
Calcium, Ca63 mg97.65 mg
Iron, Fe2.27 mg3.5185 mg
Magnesium, Mg64 mg99.2 mg
Phosphorus, P169 mg261.95 mg
Potassium, K436 mg675.8 mg
Sodium, Na6 mg9.3 mg
Zinc, Zn1.37 mg2.1235 mg
Vitamins
NutrientNutrient value per 100 gm1 cup
Vitamin C, total ascorbic acid6.1 mg9.455 mg
Thiamin0.2 mg0.31 mg
Riboflavin0.155 mg0.24025 mg
Niacin0.915 mg1.41825 mg
Vitamin B-60.1 mg0.155 mg
Folate, DFE311 µg482.05 µg
Vitamin E (alpha-tocopherol)0.68 mg1.054 mg
Vitamin K (phylloquinone)26.7 µg41.385 µg
Lipids
NutrientNutrient value per 100 gm1 cup
Fatty acids, total saturated0.62 g0.961 g
Fatty acids, total monounsaturated1.282 g1.9871 g
Fatty acids, total polyunsaturated2.156 g3.3418 g
Fatty acids, total trans0.009 g0.01395 g
Others
NutrientNutrient value per 100 gm1 cup
Caffeine0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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