Edamame: everything you need to know about healthy soy

It seems inconspicuous, but the superpowers are hidden behind the green skin of the green soybean. Edamame cook briefly and are well-salted, the perfect late-night snack on the couch, and with almost no calories!



For certain links in this article, BUNTE.de receives a commission from the dealer, so we can, for example, offer you special products at unbeatable prices. All links relevant to mediation have a
icon marked. happy shopping


That’s why edamame is healthy

Small, green soybeans don’t make much of a difference raw. Two or three beans are in the thick green shell.

But its true power develops after briefly boiling the beans in hot water and then adding a healthy dollop of salt.

Because then the slightly nutty note in the edamame flavor is convincing. The high proportion of protein also keeps you full for a long time and the high-quality ingredients make the bean the perfect treat between meals or as a refined side dish.

Edamame can be translated from Japanese and means young, immature soybeans, harvested and enclosed in a pod.

Edamame in a spoon
© nanao wagatsuma / Photography

In Japan you can find the nutrient-rich bean served as an appetizer, side dish or snack. Also in Germany it is now gaining more space on our plates.

Healthy food is already established in sushi and Asian restaurants, but there are also ways to prepare it at home.

Would you like to try edamame yourself? You can find freezer beans in most delis and Asian stores, and increasingly in well-stocked supermarkets.

Reading Tip: Unintended Effects: Edamame Can Dramatically Change Your Health

The difference between soy and edamame.

The energy grain originated in China. It was already cultivated there 5,000 years ago. Even then, they were counted among the “five sacred grains,” which also include wheat, rice, millet, and barley.

The United States is now the leading producer of high-protein legumes, followed by China in second place.

By the way, the difference between classic soybeans and edamame is their degree of ripeness. While soybeans are harvested ripe, edamame are unripe when harvested and are also prepared and processed in that state.

lose weight with edamame

The nutrients in green beans surprise us quickly, so it’s no wonder edamame is experiencing a lot of hype these days.

We summarize the advantages of soy and why it is a great substitute for chips and the like:

  • Caloric balance: 100 g of edamame contains only 125 kcal! By comparison, other salty snacks, such as B. chips, have almost four times the number of calories.
  • Protein: Edamame contains around 12g of protein per 100g! This makes them one of the highest protein plant foods that keep you full for a long time.
  • vitamins: Green beans are packed with vitamins A, B, C, E, and K, as well as folic acid. This boosts your immune system and strengthens your nervous system!
  • Minerals: Iron, magnesium, potassium and calcium, as well as the trace elements manganese and zinc can also be found in edamame. They support your metabolism and bone health.
  • fiber: They keep the blood sugar level constant and thus prevent food cravings. They also support your digestion in the intestines.

Reading Tip: Minerals: Here’s What They Mean For The Body

Very simple preparation!

In addition to the valuable ingredients of edamame, its preparation is very simple and therefore it is a good snack in between.

The basic recipe:

  • Boil the green beans in salted water for about 5 to 8 minutes.
  • Then pour the water.
  • additionally salt the edamame with coarse sea salt.

Advice: You can add even more oomph to your edamame with other spices, like chili or herbs and garlic. Try it, it never gets boring!

If you combine the beans in other dishes, you can use the nutty aroma to enhance your standard dishes. They go very well in stews, soups and salads or as a mashed garnish.

Eating edamame correctly: Beans are easier to eat with your hands. Simply nibble individual beans out of the shell with your teeth. It is best to hold the pod by the stem. However, the shell itself is not fit for consumption.

Edamame in a bowl
© Westend61 / Photography

You should pay attention to this when buying

Edamame can be found in Germany mainly as frozen products in Asian markets or in well-stocked supermarkets.

Quick freezing preserves all the healthy ingredients.

However, immature soybeans get a negative point in terms of ecological balance. Due to import from abroad, the beans have to travel long distances and consume a lot of resources.

Furthermore, according to the nature conservation organization WWF, about 1,800 liters of water are used in cultivation for every 1 kg of imported soybeans.

Reading tip: Live sustainably – How to reduce your water consumption

So if you don’t want to have a bad conscience when enjoying edamame, you should pay attention to the organic quality and origin of the bean when buying it.

Leave your vote

Leave a Comment

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.