Introducing Edamame: A Complete Protein

Early veggie variety is key to raising adventurous, healthy eaters. Through such exposure, we now know kids can learn to LOVE vegetables. We hope you will join our school’s Veggies Early & Often campaign at home by being a role model for children through cooking and eating a balanced, plant-forward diet.

What is Edamame?
Edamame first gained popularity in the United States in the 1970s as a snack and appetizer. However, it has been a staple in parts of Asia for more than 2,000 years. It’s technically a legume but you only consume the bean portion. Edamame translated means “bean on a branch.” It’s a beautiful green in color, so we like to think of it as a hearty, veggie-like selection.

Edamame is an impressive source of protein too. It’s considered a complete protein because it has all the essential amino acids. It is also a good source of omega-3 fatty acids, iron, and fiber.

A Versatile Option
You can purchase edamame fresh or frozen and in pods or shelled. First, determine how you’re going to be serving the edamame. If you are steaming it for a snack, you’ll want to buy the pods. If you’ll be adding it to a recipe such as stir fry or soup, you’ll want to purchase the shelled version. When purchasing fresh edamame, look for pods or beans that are bright green and firm to the touch. When buying the frozen variety, look for pods or shelled edamame without added sauce or salt.

Edamame tastes great steamed with just a pinch of sea salt. We encourage you to give them a try in one of our Grow Fit-inspired veggie-forward recipes below. They’re all approved by the Partnership for a Healthier America (PHA) initiative too.

Edamame Hummus (Yields 3 Cups)

Ingredients:
2 cups frozen shelled edamame
2/3 cup chickpeas, drained and rinsed
3 cloves garlic
½ cup fresh basil
¼ cup lemon juice
¼ tsp. freshly cracked pepper
1/3 cup olive oil

Directions:

1. Reserve 1 Tbsp. of edamame and chickpeas for garnish (if desired).
2. Add the remaining edamame and chickpeas to a food processor along with the garlic, basil, lemon juice, and pepper. Blend until smooth and creamy. Slowly blend in the olive oil.
3. Transfer to a serving dish. For young assistants: Let children add the garnish.

Serve with a variety of raw vegetables or whole-grain pita. Store the leftovers in a covered container in the refrigerator.

*This recipe is veggie-forward and approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 3/1/23.

Edamame Fritters (Serves 8)

Ingredients:
1 cup shelled edamame, thawed
2 handfuls of baby spinach
¼ cup onion, chopped
1 tsp. + 1 to 2 Tbsp. avocado or olive oil
2 eggs
1/3 heaping cup whole grain flour
¼ tsp. baking powder
¼ tsp. garlic powder
1 pinch of curry powder
¼ tsp. group cumin

Directions:

1. Add 1 tsp. of avocado or olive oil to a frying pan. Sauté the chopped onion over low heat until soft then add the onion to the food processor.
2. For young assistants: Have children assist with adding the remaining ingredients (except for the rest of the oil) to the food processor. Process until mixed into a smooth paste.
3. Heat 1 to 2 Tbsp. of oil over medium heat. Scoop small portions of the batter directly into the hot pan and cook it through just like pancakes!

*This recipe is veggie-forward and approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 3/1/23.

Edamame Salad (Serves 8)

Ingredients:
2 cups shelled edamame, thawed
1 ½ cups English cucumbers, chopped
1 cup red or orange pepper, diced
8 oz. feta cheese, cubed
1/3 cup green onion, sliced
½ cup avocado or olive oil
¼ cup lemon juice
¼ tsp pepper
2 Tbsp. minced parsley (optional)

Directions:

1. For young assistants: Have children add the edamame, cucumbers, peppers, green onion, and feta to a large serving bowl.
2. Combine the oil, lemon juice, parsley, and pepper in a small bowl. Use a whisk or a fork to combine.
3. For young assistants: Have them pour the vinaigrette on top of the vegetables and toss gently to combine.
4. Refrigerate until time to serve.

*This recipe is veggie-forward and approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 3/1/23.