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Edamame (Whole Green Soybeans)

Makes about 3 cups (6 1/2-cup servings)

Add some soy to your life with edamame. This traditional Japanese appetizer is served in the pod, like peanuts in the shell. Simply pop the soybeans out of the pod and enjoy!

6 cups water
1 pound green soybeans (edamame)
1/2 teaspoon salt (optional)

Bring water to a boil in a large pot. Add soybeans and return to a boil. Cook 10 minutes. Drain well and toss with salt, if using. Shell pods before eating.

Per 1/2-cup serving

  • Calories: 107
  • Fat: 4.8 g
  • Saturated Fat: 0.6 g
  • Calories from Fat: 40.9%
  • Cholesterol: 0 mg
  • Protein: 9.3 g
  • Carbohydrates: 8.4 g
  • Sugar: 1.1 g
  • Fiber: 3.2 g
  • Sodium: 11 mg
  • Calcium: 110 mg
  • Iron: 1.9 mg
  • Vitamin C: 12.9 mg
  • Beta Carotene: 71 mcg
  • Vitamin E: 0 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.