[1] Most edamame is eaten like this: squeezed from the pod (photo © Sun Basket).

[2] Add edamame to grain bowls, green salads, protein salads and salad bowls (photo © Cottonbro | Pexels).

[3] Add edamame to pasta and pasta salads (photo © Mgg Vitchakorn | Unsplash).

[4] Edamame and corn salad with oregano vinaigrette. Here’s the recipe from McCormick.

[6] Edamame on its twig-like stem, from which it gets its name (photo © Vicia Restaurant | NYC).


When we go to a Japanese restaurant, we always order an appetizer of edamame (eh-duh-MA-may—photo #1), which are baby soy beans.

The name is Japanese for “twig bean” (eda = twig + mame = bean), referring to young soybeans that are harvested along on the twig/stem (photo #5). You can find them served this way in Japan.

With the exception of a few ultra-premium Japanese restaurants that import them on the twig, you’ll see the “mame” but not the “eda.”

The green soybeans in the pod are picked prior to ripening (when they turn into the familiar beige soybean color).

Filling and rich in vitamins and minerals, a cup of shelled edamame has 189 calories—a better choice than dumplings, for sure.

Edamame are the only vegetable that offers a complete protein profile, equal to both meat and eggs in its protein content. A bonus: They’re not expensive.

Today they can be found nationwide in the frozen vegetables aisle of supermarkets. And the green jewel-like bites have quite a few uses.

Edamame For Breakfast

  • Garnish for eggs
  • Plain yogurt (add a pinch of sea salt or garlic salt)
  • Omelet or a frittata
    Edamame For Lunch

  • Chicken, egg, tuna/seafood salad
  • Cole slaw, potato salad, macaroni salad and other pasta salad
  • Corn salad and edamame with red onion and halved cherry tomatoes
  • Falafel
  • Fish tacos
  • Sandwiches and wraps
  • Soup garnish (or purée into soup)
  • Substitute for croutons or fried noodles, nuts
  • Vegetarian pizza
  • Veggie burgers
    Edamame For Dinner

  • Edamame salads (try with feta and dried cranberries, broccoli and cashews, cucumbers with ginger-soy vinaigrette, )
  • Edamame succotash
  • Garnish
  • Green salads and cabbage salads
  • Grain dishes, including risotto
  • Grilled fish
  • Pasta and zucchini noodles
  • Puréed as a side
  • Stir-frys and sautes
    Edamame For Snacking

  • Dip puréed with garlic, EVOO and basil or cilantro
  • Dip puréed with yogurt or yogurt-mayo
  • Guacamole puréed with edamame
  • Hummus

  • Edamame Nutrition
  • Edamame Recipes

  • Edamame & Corn Salad
  • Edamame Dips, Salads, Sides
  • Edamame Teriyaki
  • Asian Grilled Salmon With Edamame


    THE NIBBLE Blog – Adventures In The World Of Fine Food

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