Edamame, which are fresh soybeans, are a quick and easy, protein-packed, tasty snack or appetizer. Whether you buy them fresh or frozen, you can cook them up in a snap and flavor them to your taste. If you can't find fresh edamame, don't worry—frozen is just fine. It is actually difficult to tell the difference between the two.
When it comes to cooking fresh in-shell soybeans, you have a few choices: boiling, steaming, microwaving, and pan-searing. All take about the same amount of time; the difference comes down to what kind of equipment you want to use. No matter how you cook them up, season them to taste with flaky sea salt, red pepper flakes, togarashi, and/or sesame seeds.
Boiling Edamame
A simple method that only requires a pot and some water, boiling edamame is a popular cooking choice. Bring a pot of water to a boil and add enough salt so the water tastes as salty as seawater. Add in-shell edamame and cook until the beans inside the pods are tender about 5 minutes. Drain, rinse with cold water to cool,and season to taste before serving.
Steaming Edamame
Steaming the soybeans is also done on the stovetop and requires the addition of a steamer basket (or bamboo steamer if you own one and want that authentic look). First, bring about an inch of water to a boil in a pot. Put the edamame in a colander, steam basket, or bamboo steam tray. Once the water is boiling, add the vessel to the pot, cover, and steam the edamame until they are heated through and tender, 5 to 10 minutes. Remove insert from the pot. Serve the edamame warm or rinse with cold water to cool off first. Season to taste and serve.
Microwaving Edamame
If you are looking for a slightly quicker method, or don't have any more room on the stovetop, microwaving the edamame is a good option. Start with the edamame in a microwave-safe bowl. If cooking fresh edamame, splash the soybeans with a few drops of water—use wet hands and flick your fingers at the bowl to splatter a few drops of water here and there on the pods. Cover the bowl with a paper towel and microwave on high in 1-minute increments until the edamame is tender, about 3 minutes total in most microwaves. Let sit until cooled off enough to handle. Season to taste and serve.
Pan-Searing Edamame
Pan-searing is a less common method, but a decidedly tasty one. Heat a large frying pan (cast iron is ideal if you have it) over high heat until it's nice and hot. Wet your fingertips and flick drops of water onto the surface; the droplets should "dance" and sizzle immediately. Add the edamame to the pan, reduce the heat to medium-high, and cook, undisturbed, until the pods are lightly charred on the bottom. Turn thepods over and cook, shaking the pan a bit but not stirring them around too much, until both sides are charred and the edamame beans inside are tender. Season to taste and serve hot or at least warm. This method doesn't lend itself as well as the others to cooling and serving at room temperature or cold.
Bring a pot of water to a boil and add enough salt so the water tastes as salty as seawater.Add in-shell edamame and cook until the beans inside the pods are tender about 5 minutes. Drain, rinse with cold water to cool, and season to taste before serving.
The edamame seeds are incredibly difficult to remove when raw. Fortunately, they slip out easily once the pods are cooked. Also, if you're cooking edamame from the frozen state, remember that for food safety, all frozen vegetables (including edamame) should be thoroughly cooked before serving.
Eating edamame out of the pod is both fun and delicious. Simply steam then toss with a pinch of course salt. Serve with a bowl for the shells and enjoy!
In a medium pot, fill with an inch of water in a pot and bring it to a boil. Place the edamame in a steaming basket, cover pot with a lid, and steam for eight to ten minutes for fresh edamame and two to three minutes for frozen edamame. Finish with a sprinkling of flaky sea salt.
Inside you'll find a single row of 2-5 light green, smooth seeds. Once boiled, the seeds take on a soft, creamy texture and a taste that's similar to lima beans. However, it's important to note that the pod isn't edible and should not be eaten.
COOK'S TIP. To determine if edamame beans are properly cooked, squash one between your fingers. The flesh should break apart and flatten out quite easily. If it doesn't, it needs to be cooked longer.
You can reheat edamame from the refrigerator or frozen, in the microwave or air-fryer, or by steaming, boiling, or roasting. You can also add edamame to a stirfry. Take care not to overcook the edamame when reheating as the beans will lose their fresh green color and crispness.
Add 10 oz edamame pods (frozen) to the boiling salted water and cook, stirring once in a while, for 4–5 minutes, or until the soybeans are an al dente consistency. (Read the package instructions carefully and check if the soybeans are raw or cooked.
Digestive issues: When ingested in excess or when eaten raw or undercooked, edamame can cause bloating, gas, and cramping. People with irritable bowel syndrome are particularly prone to gastric upset and pain after consumption of edamame.
How To Enjoy. The outer husk of the edamame is slightly fuzzy and not intended to be eaten. Inside you will usually find 3 delicious soybeans. To enjoy them, press the pod with your fingers or mouth to push the beans out.
But whatever you do, you won't want to eat edamame shells, no matter how green, vibrant, or alluring they might appear. While Epicurious notes that the shells themselves aren't toxic, they are difficult to chew and will likely be a challenge to swallow and digest.
Detailed nutrition comparison for edamame vs broccoli. Broccoli is an excellent source of Vitamin C. Edamame has more thiamin and folate. Both edamame and broccoli are high in calcium, dietary fiber and potassium.
Preparation. To boil: Bring a large pot of water to a boil and salt it generously. Add the edamame, return to a boil and cook until bright green, 3 to 5 minutes.
Both are already cooked and ready to be thawed and eaten. I keep a bag of each in my freezer. I like the edamame in pods as a snack -- you have to work harder to get to each soybean this way. And I use the shelled edamame in cooking (casseroles, soups/stews, noodle or rice dishes, etc.).
But whatever you do, you won't want to eat edamame shells, no matter how green, vibrant, or alluring they might appear. While Epicurious notes that the shells themselves aren't toxic, they are difficult to chew and will likely be a challenge to swallow and digest.
Edamame contains high amounts of several vitamins and minerals, as well as fiber. The table, sourced from FoodData Central , lists the main nutrients in one cup (160 grams) of cooked edamame. Edamame contains significantly more vitamin K and folate than mature soybeans.
De-podded & ready to eat, simply drain & enjoy straight from the can as a delicious snack, or enjoy in salads and stir-fries. Edamame beans (56%), water, salt, firming agent (509). Contains soy.
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