Edamame: An underrated protein hero

What is edamame?

Edamame are young, green soybeans (Glycine max), picked before they fully mature, keeping them fresh, tender and slightly sweet. You’ll usually find them steamed or boiled, served in their pods with a sprinkle of sea salt.

An ancient protein source

Soybeans have been cultivated in China for over 5,000 years and in Japan for more than 2,000 years. The word edamame comes from Japanese, meaning "bean branch", referring to how the beans were traditionally sold still attached to the stem.

Before Japan began importing beef in the late 18th century, most of the protein in the Japanese diet came from fish and soybeans. That’s why edamame, along with other soy-based foods, became a staple in traditional Japanese cuisine.

Health benefits of edamame

Edamame is a nutrient-dense food packed with:

• High-quality protein – approximately 12g per 100g
• Fibre – approximately 6g per 100g
• Isoflavones (such as genistein and daidzein) – plant compounds linked to several health benefits
• Vitamins – especially C, K and several B vitamins

In human studies, regularly eating soy foods is linked to:

• Better heart health – Lower cholesterol levels and blood pressure.
• Stronger bones – Improved bone health and reduced risk of bone loss, especially after menopause.
• Cancer prevention – Lower risks of lung and prostate cancers.
• Gut health – Thanks to prebiotic fibres, which ‘feed’ gut microbes.

Ways to enjoy

Edamame has a naturally savoury, slightly nutty flavour and is a versatile ingredient that can be enjoyed in various ways:

• As a snack – Boil or steam in the pod, sprinkle with sea salt, and eat by squeezing the beans out.
• In salads – Toss into grain bowls, green salads or cold noodle dishes.
• In stir-fries – Add shelled edamame towards the end of cooking for extra protein and texture.
• In soups and broths – Stir into miso soup, ramen or stews.
• Blended into dips – Puree with garlic, lemon and tahini for a creamy edamame hummus. Great for spreading on toast, dipping veggies or adding to meals.
• With rice and grains – Mix into brown rice, quinoa, or bulgur wheat for added nutrition.