Edamame (Frozen) – Nutritional Information and Preparation Guide
Edamame, the young, green soybeans harvested before they fully mature, are a nutritious and versatile food. Popular as a snack or as an addition to various dishes, frozen edamame is a convenient option that retains much of the nutritional value of fresh beans. It’s a plant-based protein powerhouse that can be easily incorporated into your meals, offering a range of health benefits.
Ingredients Information
Frozen edamame beans are typically sold still in their pods or shelled. When preparing edamame, you can either cook the whole pod and discard it after eating the beans, or opt for shelled edamame for a quicker preparation. For the best results, frozen edamame should be boiled or steamed. Both methods help retain the beans’ texture and flavor while preserving the essential nutrients.
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Energy (Calories): 121 kcal per 100g
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Protein: 11.91g
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Fat: 5.2g
- Saturated Fats: 0.62g
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Carbohydrates: 8.91g
- Sugars: 2.18g
- Dietary Fiber: 5.2g
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Minerals:
- Calcium: 63mg
- Iron: 2.27mg
- Magnesium: 64mg
- Phosphorus: 169mg
- Potassium: 436mg
- Sodium: 6mg
- Zinc: 1.37mg
- Copper: 0.345mcg
- Manganese: 1.024mg
- Selenium: 0.8mcg
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Vitamins:
- Vitamin C: 6.1mg
- Thiamine (B1): 0.2mg
- Riboflavin (B2): 0.155mg
- Niacin (B3): 0.915mg
- Vitamin B6: 0.1mg
- Folate: 311mcg
- Vitamin B12: 0.0mcg
- Vitamin A: 15mcg
- Vitamin E: 0.68mg
- Vitamin D2: 0.0mcg
Preparation Instructions
Frozen edamame is easy to prepare. Here’s a simple guide to enjoy this delicious snack or side dish:
- Boiling Method:
- Bring a pot of water to a boil.
- Add the frozen edamame beans (in the pod or shelled) and cook for 4-5 minutes if they’re in the pod or 2-3 minutes if shelled.
- Drain and season with a pinch of salt or your favorite seasoning mix for extra flavor.
- Steaming Method:
- Add frozen edamame to a steaming basket over a pot of boiling water.
- Cover and steam for 5-6 minutes, or until tender.
- Season to taste.
You can also use edamame in stir-fries, salads, and soups. It pairs well with a variety of dishes, from Asian-inspired meals to protein-packed salads.
Allergen Information
Edamame is a type of soybean, and while it’s considered a safe and healthy food for most people, those with soy allergies should avoid it. Always check for cross-contamination risks if you have a soy allergy or sensitivity.
Dietary Preferences
Frozen edamame is a wonderful addition to many dietary plans due to its impressive nutritional profile. It is:
- Plant-based and suitable for vegetarians and vegans.
- High in protein – making it an excellent meat substitute for those following a plant-based diet.
- High in fiber, promoting digestive health.
- Low in sodium and contains no added sugars.
- Gluten-free – perfect for those with celiac disease or gluten intolerance.
Advice
Frozen edamame is a convenient, nutrient-dense food that can be enjoyed in many ways. Whether you’re using it as a healthy snack or adding it to a main dish, it’s a great way to boost the protein content of your meals. Additionally, its high fiber content supports healthy digestion, while its rich mineral profile contributes to bone, heart, and overall body health.
Conclusion
Frozen edamame offers an excellent combination of protein, fiber, and essential vitamins and minerals, making it an ideal choice for anyone looking to enhance their diet. It’s versatile, easy to prepare, and suitable for a wide variety of dishes. Whether you’re looking for a nutritious snack or a quick meal addition, frozen edamame provides a wealth of health benefits without compromising on taste.
