How To Eat: Benefits of Edamame

by How To Mommy on 03.23.11

I would like to thank my favorite Hy-Vee Dietitian, Amanda, for this great article on the benefits of frozen vegetables and delicious recipe!

Edamame, the Super Bean

March is Frozen Food Month and one of the questions I often get asked is whether frozen vegetables are as nutritious as fresh vegetables.

The answer is yes, frozen vegetables are just as nutritious as fresh vegetables and often are more nutritious than fresh.

According to the International Food Information Council, the nutritional value of frozen vegetables is identical to fresh.

The reason for this is that frozen vegetables are picked and frozen within hours of being harvested, preserving the nutrients at their peak quality. Fresh vegetables, however, can lose some nutrition, depending on how long the product has been stored. To get the most nutrients from frozen vegetables, cook them in a minimal amount of water quickly, such as a microwave or steamer.

Try a new frozen vegetable tonight!

Edamame looks like a frozen lima bean but are much sweeter. They are the only beans that provide a “complete” protein and have as much fiber as four slices of whole wheat bread. This super bean is a fresh soybean, harvested while the beans are still green and tender. They’re a special bean variety, bigger and sweeter than the soybeans grown in most fields here in the Midwest.

In addition to edamame providing fiber and heart-healthy protein, a serving provides vitamins A, B and C and disease-fighting isoflavones. New studies are finding that even one serving of soy per day may help protect a person against many diseases, including heart disease and cancer.

You’ll find edamame in the frozen vegetable or natural food section of your local Hy-Vee store, available in the pod or shelled. They’re even found in frozen vegetable blends, a great way to introduce the tiny bean.

Try this soy-delicious edamame hummus – a fun treat for the entire family:

Edamame Hummus
Serves 7
Nutrition Facts per serving: 90 calories, 7 g fat, (0g sat fat), 0 mg cholesterol, 120mg sodium, 4 g carbohydrates, 5g fiber, 0 g sugar, 3 g protein.

All you need:

  • 1 cup edamame, shelled and cooked according to package directions
  • 2 tbsp soybean oil
  • 2 tbsp lemon juice
  • 1 tsp chopped garlic
  • ½ tsp ground cumin
  • ¼ tsp salt

All you do:

  1. Process edamame, oil, lemon juice, garlic, cumin and salt in food processor for 30 seconds, scraping sides twice, or until smooth.
  2. Cover and refrigerate until ready to serve. Serve with your favorite pita chips, crackers, baguettes or vegetables.

My toddler is just starting to eat hummus and she gobbled up this recipe!  Enjoy!

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{ 12 comments… read them below or add one }

1 Vanja March 24, 2011 at 4:08 AM

Thanks so much for stopping by Emma’s Lunch. I’m so glad you found it useful 🙂

I love this Edamame recipe, I think I have to try it. And I love your how to pages!

Also, thank you for tweeting my post. Its lucky that you did because that is the only way I found your lovely website 🙂 . For some reason its not listed in your Blogger profile and also you didn’t leave link at the bottom of your comment.


2 How To Mommy March 24, 2011 at 6:46 AM

Thanks for reading. Let me know if you like it! Also, thanks for theheads up on the links. I’ll have to get that taken care of!


3 Elena (running in heels after child) March 26, 2011 at 3:58 PM

We eat a lot of edamame, my kids love it.
You can buy individual serving packs of it (with cartoon characters on the pack), my kids feel like they are getting a fun snack and I feel good because it is protein and veggies in a handy pack.

Thanks for the recipe,



4 How To Mommy March 26, 2011 at 4:18 PM

Great tip! Let me know if you like it!! 🙂


5 Cristi March 28, 2011 at 5:45 AM

Hi! New follower from Happy Monday Blog Hop! Hope you can stop by and return the follow 🙂



6 How To Mommy March 28, 2011 at 2:01 PM

Hi Cristi! Thanks for following. Your blog is great and I am now following you too.


7 Stacie L March 28, 2011 at 3:14 PM

Hey! Thanks for stopping by my blog Love You Always & Forever! I am loving this post! I love Edamame and hummus! I am totally going to have to make this!! I have a feeling my 9 month old (almost) will love this! Thank you!


8 How To Mommy March 28, 2011 at 3:19 PM

So glad you stopped by. I hope you love the hummus!


9 JIll March 30, 2011 at 3:45 AM

We used to live in Japan and edamame were the best beer snack in the country- Yummmmm

It really brings back memories, they’re hard to find in Australia but in tthe Asian supermarket freezer they can often be found. Are they easy to find where you are?

I am following from the blog hop, please drop over when you have a chance!


10 How To Mommy March 31, 2011 at 8:39 AM

Edamame are fairly easy to find here in the US. They too, are in the supermarket freezer. That is too bad you don’t have access to them as easily in Australia! Thanks for stopping by.


11 Courtney @ We Three Dyes March 31, 2011 at 9:25 AM

Edamame is absolutely scrumptious. I will have to make this recipe for this weekend. Thanks for sharing! New Follower from the Hop a Little Tuesday blog hop 🙂



12 How To Mommy March 31, 2011 at 11:50 AM

Let me know how you like it! Thanks for stopping by!


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