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Edamame On The Rise

on June 17, 2014

So…what is edamame?

Have you recently heard the term edamame, and wondered exactly what it is?  Edamame is a soybean, and soybeans are legumes, defined as a plant source protein.  If you have never seen endamame it has a bright green shell with small edible pea like pods inside.  Edamame has an array of nutritional benefits including high protein, fiber and a variety of minerals including calcium, potassium, iron, zinc, magnesium and copper. Soybeans are one of the few types of plant proteins that are a complete source of protein.  A complete source of protein a sources of protein that contains an adequate proportion of all nine of the essential amino acids.  The same protein as meat or an egg, which makes it a great option for vegetarians. Edamame is a complete protein that is a much healthier substitute for other protein sources that are higher in saturated fat and cholesterol.

What do I do with it?

Edamame can be purchased frozen either shelled or unshelled steaming creates.  A fun finger food snack to help prevent the loss of nutritive value, sprinkling with a dash of sea salt and eating the beans straight out of the shell. Another great option is to make  guacamole.  In order to do this mash the beans out of the shell, combine with fresh-diced tomato, minced garlic, cilantro and lime juice to make what we call “edamole”. Other dishes that can enamame can be included in are in chili, soups, stir fry, and salads and side dishes, below are a few ideas to try!

Try it out
 
Edamame and Corn Salad
Recipe Adopted from Diana De Cicco from http://www.sheknows.com
Makes 4 to 6 servings

 

Ingredients
•10 ounces frozen edamame, shelled
•2 tablespoons extra virgin olive oil
•1 white onion, chopped
•1 red bell pepper, chopped
•1 (16 ounce) can corn kernels, drained
•2 leeks, thinly sliced
•1 garlic clove, minced
•1 tablespoon fresh basil, minced
•1 tomato, diced
•salt and pepper to taste
•1/2 cup crumbled feta cheese
Directions
1.Sauté edamame in olive oil for a few seconds, then add onion and cook until translucent.
2. Add red pepper, corn, leeks, and garlic and sauté until vegetables are just tender.
3.Spoon vegetable mixture into a bowl and stir in basil, tomato, and salt and pepper.
4.Top with feta cheese and chill until ready to serve.
Broccoli Stem, Quinoa, and Edamame Salad
Yields: 4 servings
For the salad:
•1/4 cup quinoa, rinsed well and drained
•1/4 teaspoon salt
•5 broccoli stems
•3/4 cup frozen, shelled edamame
•1 small head of radicchio
•1 pomegranate
For the dressing:
•3 tablespoons extra-virgin olive oil
•1 tablespoon rice wine vinegar
•1 tablespoon shallot, minced fine
•1 teaspoon grated ginger
•1/4 teaspoon dijon mustard
•1/2 teaspoon salt
•1/8 teaspoon black pepper
Directions
1. Add the quinoa, salt, and 1/2 cup water to a small saucepan. Bring to a boil. Reduce heat to low and cover. Simmer for 10 minutes. When finished cooking, all the water should be absorbed and the grains will be cooked and fluffy.
2. Using a chef’s knife, trim away the outer layer of each broccoli stem to make a rectangle of only the soft inner flesh. Place one stem flat on your cutting board. Using even strokes of a vegetable peeler, shave off thin ribbons of broccoli. Continue with the rest of the stems. You should have 21/2 to 3 cups of broccoli ribbons when you’re done.
3. Bring a small saucepan of water to boil. Place the stems and frozen edamame into the boiling water. Blanch for 2 minutes. Fill a large bowl with ice water to create an ice bath. Using a large strainer, drain the vegetables and then immediately place the strainer with vegetables in the ice bath. Drain and pat dry with a clean tea towel or paper towels.
4. Cut the stem end off the radicchio and remove 5 nice leaves. Tear these into bite-size pieces in a large mixing bowl. Add the broccoli stems, edamame, and cooked quinoa.
5. Cut the pomegranate in half. Grasp one half of the fruit in one hand, cut side down, over a large bowl. Take a large wooden spoon with the other hand and hit the back of the pomegranate. This will release the seeds into the bowl. Continue until you have about 1/2 cup. Add to the salad, saving a few for garnish.
6. In a small bowl, whisk together all the dressing ingredients. Pour over the salad and toss well. Taste and adjust seasoning with a little salt and pepper. Divide evenly onto four salad plates and garnish with additional pomegranate seeds. Serve immediately.
Spaghetti With Edamame, Parsley, Garlic and Olive Oil
Recipe adopted from Martha Rose Shulman 
Yield: 4 servings

 

Ingredients
•1 large garlic clove, finely minced to taste
•Leaves from 1 bunch parsley
•2 tablespoons extra virgin olive oil
•1 1/3 cups organic frozen shelled edamame
•3/4 pound whole grain spaghetti
•1/4 cup freshly grated Parmesan
Directions
1. Begin heating a large pot of water for the pasta. Meanwhile, turn on a food processor fitted with the steel blade, and drop in the garlic. When it’s chopped and adhering to the sides of the bowl, stop the machine and scrape down the bowl with a spatula. Add the parsley to the bowl, and process until finely chopped. With the machine running, drizzle in the olive oil. Transfer the mixture to a large pasta bowl.
2. When the water in the pot comes to a boil, salt generously, add the edamame or peas and cook five minutes. Remove from the pot with a strainer or a slotted spoon, and place in the bowl with the parsley.
3. Add the spaghetti to the boiling water, and cook al dente following the timing instructions on the package. Checking for doneness about a minute before the stated cooking time. When the pasta is cooked, remove 1/2 cup of the cooking water and add to the bowl with the herbs and edamame or peas. Drain the pasta, and toss with the mixture in the bowl. Add Parmesan if desired, and serve.
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