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Edamame 3 Ways

Edamame 3 ways by Julia Friedman

If you aren’t eating edamame, you probably should start! These green soy beans have a perfect combination of healthy fat, carbs, fiber, and protein. One cup is under 200 calories, has 8 grams of fiber, 10 carbohydrates, and has 18 grams of protein. These beans are amazing for maintaining a healthy diet and healthy weight. Being a LA native, sushi restaurants are on nearly every corner. I love to order them as an appetizer at sushi restaurants because they prepare them steamed with some rock salt- mmmm so good!

Here are three simple and yummy ways to boost your edamame intake:

  1. Crispy Garlic Parmesan Edamame

(Gluten Free, Vegetarian)

Crispy Parmesan Garlic Edamame on Julia Friedman's blog.

Ingredients (makes 2 servings):

  • cup edamame raw
  • 0.5 tablespoon olive oil
  • 1/8 cup parmesan cheese grated
  • 1/8 teaspoon garlic powder
  • 0.5 pinch salt to taste
  • 0.5 pinch black pepper to taste
  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper, then set aside.
  2. In a medium bowl, add parmesan cheese, garlic powder, salt, and pepper, then mix together. Set bowl nearby.
  3. In another medium bowl, add fresh (or thawed) edamame. (Hint: if thawing edamame, place in a pot of cool water for 5-10 minutes, then drain and pat edamame dry). Add olive oil to bowl and toss with edamame to coat.
  4. Pour parmesan cheese mixture on top of edamame, then stir until edamame is evenly coated.
  5. Spread edamame on prepared baking sheet in an even layer. Bake in the oven for 12-15 minutes or until cheese is melted and browned to your liking.
  6. Let cool for 5 minutes before serving.

2. Restaurant Style Steamed Edamame

(Gluten Free, Vegan)

Ingredients (makes 2 servings):home made edamame 3 ways by julia friedman

  • 2 cups frozen or fresh edamame in pods
  • 6 cups water
  • 1 tablespoon salt


  1. Bring water and salt to a boil. Add edamame and cook for 5 minutes until edamame are tender and easily release from their pod.
  2. Drain thoroughly and toss generously with a coarse finishing salt like kosher salt or fleur de sel.  Can be served warm or cold!


3. Edamame Guacamole 

(Gluten Free, Vegan)

Ingredients (2-3 servings):Edamame three ways on Julia Friedman's blog.
  • 1 cup shelled frozen edamame, thawed
  • 1 avocado, halved and pitted
  • 2 Tbsp Greek yogurt (healthiest: Fage 0%)
  • 1/4 red onion, finely diced
  • 1 small vine-ripened tomato, diced
  • 1/4 cup finely chopped cilantro
  • 1/2 jalapeno, minced (optional)
  • juice of 2 limes
  • 1/4 tsp salt
  1. Place edamame in the bowl of a food processor and process to a paste, stopping to scrape down the sides as necessary. This should take less than a minute.
  2. Scrape avocado flesh into a large bowl and mash until smooth. Add the edamame paste, Greek yogurt, onion, tomato, cilantro and optional jalapeno and stir to combine. Add lime juice and salt to taste.
  3. If you have time, refrigerate for 30 minutes to allow the guacamole to firm up.
  4. Serve with chips or vegetables! I would do celery, cucumber and carrots if you are trying to be healthy!
*Photos via Pinterest*

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  • Reply
    November 19, 2016 at 10:53 AM

    Another way to eat edamame that is really good is garlic teriyaki! You can toss the edamame (with or without shells) in a mixture of soy sauce, sugar, garlic, salt&pepper, and red pepper flakes. It’s amazing!

    • Reply
      Julia Friedman
      November 20, 2016 at 4:13 PM

      Yum! I’ll have to try that!

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