Edamame with Sea Salt Recipe: Simple, Nutritious, and Delicious

Edamame with sea salt is a simple yet delicious dish that has gained popularity worldwide due to its nutritious benefits and satisfying flavor. This recipe features young, green soybeans, which are steamed and lightly seasoned with sea salt. Whether you’re looking for a healthy snack, an appetizer, or a side dish, this recipe is sure to please your taste buds. Edamame beans are packed with protein, fiber, and essential nutrients, making them an ideal choice for vegetarians, vegans, and anyone looking to enjoy a tasty, wholesome dish. With minimal ingredients and preparation time, it’s an easy go-to snack for any occasion.

Ingredients:

• 2 cups edamame (in the pod), fresh or frozen
• 1-2 teaspoons sea salt (to taste)
• Water (for boiling or steaming)
• Optional: A squeeze of lemon or lime for added zest

Equipment:

• Large pot (for boiling or steaming)
• Colander (for draining edamame)
• Serving bowl

Prep Time:

• 5 minutes: This time includes washing and preparing the edamame.

Active Time:

• 5 minutes: The active time includes boiling, steaming, or blanching the edamame and seasoning them with sea salt.

Resting Time:

• 0 minutes: This dish is typically served immediately after preparing, though you can let the edamame rest for a few minutes for better flavor absorption.

Total Time:

• 10 minutes: This includes both prep and active time.

Servings:

• This recipe serves 2-4 people, depending on portion sizes.

Calories:

• 1 cup of edamame with sea salt contains roughly 190 calories, though this may vary slightly depending on the amount of sea salt used and if you add any optional seasonings.

Nutrition:

Edamame is a powerhouse of nutrients. The beans are rich in protein, fiber, vitamins, and minerals. Here’s the nutritional breakdown for 1 cup of cooked edamame:

• Calories: 190 kcal
• Protein: 17g
• Fat: 8g
• Carbohydrates: 15g
• Fiber: 8g
• Sugars: 2g
• Iron: 2.5mg (14% of the recommended daily intake)
• Calcium: 90mg
• Vitamin C: 6mg
• Folate: 120mcg (30% of the recommended daily intake)

This high protein content, paired with fiber, makes edamame a great option for muscle repair, digestion, and overall health. The presence of heart-healthy fats and antioxidants further boosts the benefits, making it a perfect snack for any time of day.

Cuisines:

Edamame with sea salt falls under Japanese cuisine but is widely enjoyed across different cultures. It has been a popular snack in Japan for centuries, often served as a starter or bar snack. Over time, it has gained popularity in the West as a trendy, healthy snack option in many modern eateries and grocery stores.

Course:

This dish is versatile and can be served as:

• Appetizer: A light and healthy starter to a larger meal.
• Snack: A quick and satisfying snack between meals.
• Side Dish: Paired with other dishes for a balanced meal.

Instructions:

Step 1: Preparing the Edamame

• If you’re using frozen edamame, first rinse them under cold water to remove any ice crystals and thaw them slightly.
• If using fresh edamame, simply rinse the pods under cool water to clean them.

Step 2: Boiling or Steaming the Edamame

There are two primary methods for cooking edamame: boiling or steaming. Here’s how to do both:

Boiling:

1. Fill a large pot with water, ensuring it will be enough to submerge the edamame pods completely.
2. Bring the water to a boil over high heat.
3. Once boiling, add the edamame pods to the water.
4. Cook for 4-5 minutes, or until the pods are tender. They should be vibrant green in color.
5. Drain the edamame in a colander and rinse under cold water to stop the cooking process.

Steaming:

1. Set up a steamer basket in a pot with about an inch of water at the bottom.
2. Bring the water to a boil and place the edamame pods in the steamer basket.
3. Cover and steam for 5-6 minutes, or until the pods are tender.
4. Remove the edamame and allow them to cool slightly.

Step 3: Seasoning with Sea Salt

• Transfer the cooked edamame to a serving bowl while they’re still warm.
• Sprinkle sea salt over the pods to taste. Toss the edamame gently to ensure the salt is evenly distributed. If desired, add a squeeze of fresh lemon or lime juice for a refreshing zing.
• Serve immediately, and enjoy the delightful contrast between the warm, slightly salty pods and the crisp, tender texture.

Tips for the Best Edamame:

• Don’t Overcook: Edamame can become mushy if overcooked, so make sure to check the texture. The beans should be firm and tender.
• Use Sea Salt Sparingly: Edamame has a naturally mild flavor that can be enhanced with just a small amount of sea salt. Be cautious not to over-season.
• Flavor Variations: While classic sea salt is delicious, you can experiment with other seasonings like garlic powder, chili flakes, or sesame oil for added complexity.
• Serve Warm: Edamame is best enjoyed right after it’s cooked while it’s still warm. The salt is more likely to adhere to the pods, enhancing the flavor.

Conclusion:

Edamame with sea salt is a quick, nutritious, and satisfying dish that can be enjoyed as a snack, appetizer, or side dish. With its high protein and fiber content, it’s an excellent choice for anyone looking to add more plant-based foods to their diet. The combination of tender, steamed or boiled edamame with the light, crisp flavor of sea salt makes this dish incredibly easy to prepare yet wonderfully satisfying.

Whether you’re craving a light snack or an appetizer for a party, Edamame with Sea Salt Recipe is a reliable and healthy option to have on hand. By following these simple steps, you’ll be able to create a dish that is both delicious and nutritious in just a matter of minutes.