Disclosure: For the next year, I am serving as an ambassador for the Arkansas Soybean Promotion Board by highlighting stories surrounding Arkansas’s largest row crop – soybeans. #themiraclebean #ARSoyStory #ARSoySupper
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Check out this healthier appetizer I prepared for this week’s THV11 #ThisMorning segment.
Wok-Fired Spicy Garlic Edamame are probably my most favorite snack or appetizer. I first fell in love with them at Sushi Cafe in Little Rock. I had previously had boiled and salted edamame but had not experienced the garlicky spicy version.
It just may have been a life changer, y’all.
We have sampled lots of spicy edamame over the course of many years, some fantastic — some not so. I was determined to develop a recipe at home that suited our tastes. Salty, garlicky with lots of peppery heat, it’s just downright delicious. We like it hot, but if you prefer a tamer version, just lessen the added heat.
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Just what are edamame, you ask?
Edamame are immature soybeans, harvested before they have ripened or hardened. While I can’t typically find them fresh in the market, they are readily available now in the frozen food section. They are naturally gluten-free and low in calories, they contain no cholesterol, and they are an excellent source of protein, iron, and calcium. They can be an important source of protein especially for people who follow a plant-based diet. Or for people like us who just happen to love them!
Edamame, without the added heat, is very easily prepared and makes for a great snack for kids as well. My grands love them. Not only is it tasty and nutritious (shhhh. you don’t have to mention that to the kiddos), it’s fun to eat. Mostly cooked in their pods when prepared as a snack or appetizer, edamame pods are pulled through the teeth with the beans themselves popping out in your mouth! The shells are tough and fibrous and should be discarded to the compost pile.
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Edamame are little powerhouses of nutrition.
A 155-gram (g) cup of frozen, prepared edamame beans contains:
- 188 calories
- 18.46 g of protein
- 8.06 g of fat
- 8.1 g of dietary fiber
- 13.81 g of carbohydrate, including 3.38 g of sugars
- 98 milligrams (mg) of calcium
- 3.52 mg of iron
- 99 mg of magnesium
- 262 mg of phosphorus
- 676 mg of potassium
- 9.5 mg of vitamin C
- 482 mg of folate
- 41.4 mcg DFE of vitamin K
One cup of edamame provides 10 percent of an adult’s calcium needs, 16 percent of vitamin C, 20 percent of iron, 52 percent of vitamin K and 121 percent of the daily recommended amount of folate.
According to Medicine News Today, edamame
- are a complete source of dietary protein. Like meat and dairy, it provides all of the essential amino acids needed in the diet that humans cannot make them themselves.
- are high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.
- contain isoflavones, a type of compound known as phytoestrogens that have been linked to a lower risk for osteoporosis and cancer.
Other nutrients include vitamin E, thiamin, riboflavin, niacin, B-6, pantothenic acid, choline, magnesium, phosphorus, potassium, zinc, copper, and manganese.
The consumption of soy has been associated with a lower risk of several specific age and lifestyle-related conditions, and with improvements in overall health .”For twelve years, the American Heart Association has recognized soyfoods for their role in an overall heart-healthy diet. Experts recommend two to three servings of soyfoods daily, which can:
- Reduce risk of heart disease
- Manage Diabetes and weight
- Prevent certain cancers, like breast cancer and prostate cancer
- Protect against osteoporosis
- Alleviate menopausal symptoms” (The Miracle Bean)
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There was the time I actually planted soybeans, y’all.
Along with a bunch of my fellow Arkansas Women Bloggers, I planted soybeans at garden guru P. Allen Smith’s Moss Mountain Farm. I also took some of those soybean seeds home and planted them in my little garden. We harvested enough that summer for one meal. I was just as proud as if I’d harvested hundreds of acres.
Could I call myself a soybean farmer?
Planting soybeans at Moss Mountain Farm, Bean2Blog 2013
Check out how my friend P. Allen Smith grows edamame.
Wok Fired Spicy Garlic Edamame
Ingredients
- 1 pound frozen edamame in pods
- 1 - 2 Tablespoons Riceland Rice Bran Oil
- 1/2 - 1 teaspoon red pepper flakes
- 3 cloves garlic, finely minced or grated
- 2 Tablespoons red miso, optional*
- 2 teaspoons mirin
- 1 Tablespoon sambal oilek, Thai chili paste or sriracha, to taste
- 1 Tablespoon soy sauce
- 1 Tablespoon toasted sesame oil
- Coarse sea salt
- Toasted sesame seeds
Instructions
- Cook edamame in the microwave according to package directions. (I prefer this over the boiling water method.)
- In a wok or large skillet, heat Riceland Rice Bran Oil over medium heat,
- Add in red pepper and cook 1-2 minutes. Add garlic and stir constantly 1-2 minutes.
- Add red miso, mirin, sambal oilek and soy sauce to the garlic mixture. Whisk to combine.
- Add in cooked edamame pods and stir well to coat.
- Add in toasted sesame oil and stir well.
- Sprinkle with sea salt and toasted sesame seed before serving.
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Wok Fired Spicy Garlic Edamame
Ingredients
- 1 pound frozen edamame in pods
- 1 - 2 Tablespoons Riceland Rice Bran Oil
- 1/2 - 1 teaspoon red pepper flakes
- 3 cloves garlic, finely minced or grated
- 2 Tablespoons red miso, optional*
- 2 teaspoons mirin
- 1 Tablespoon sambal oilek, Thai chili paste or sriracha, to taste
- 1 Tablespoon soy sauce
- 1 Tablespoon toasted sesame oil
- Coarse sea salt
- Toasted sesame seeds
Instructions
- Cook edamame in the microwave according to package directions. (I prefer this over the boiling water method.)
- In a wok or large skillet, heat Riceland Rice Bran Oil over medium heat,
- Add in red pepper and cook 1-2 minutes. Add garlic and stir constantly 1-2 minutes.
- Add red miso, mirin, sambal oilek and soy sauce to the garlic mixture. Whisk to combine.
- Add in cooked edamame pods and stir well to coat.
- Add in toasted sesame oil and stir well.
- Sprinkle with sea salt and toasted sesame seed before serving.
