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Is Edamame Vegan? Plant-Based Health Benefits

Edamame is plant-based and vegan.

Edamame is the Japanese word for soybeans that are picked when they’re still green before they turn into soybeans used to make tofu and other soy products.

As they are picked early, edamame tends to be much softer and edible, unlike hardened mature soybeans.

Considering that edamame refers to a bean that’s just been picked from a plant, you can rest assured that edamame is vegan. And thanks to its texture and taste, this bean can be put in various dishes to add to their flavor.

How is Edamame Used?

Edamame can be eaten as a snack or added to other preparations for a nutty, buttery flavor. In most Asian cuisine, edamame is eaten directly from the pod without hulling, as the pod contains much of the flavor that goes into the seed. The edamame pods are also usually salted, adding to the taste.

Prepared edamame with seasoning on restaurant table

How to Prepare Edamame

You can prepare edamame for cooking in three distinct ways:

  • Boiling
  • Steaming
  • Pan-Searing

To boil edamame, add the pods to a pot of boiling water with salt in it. Boil for about three to five minutes, and you’ll notice the pods turning light green. You can now open up the pods and use the edamame in your salads or soups.

To steam edamame, boil some water in a pot and place the edamame pods in a steam basket over the boiling water. Allow the pods to steam for about ten minutes before you take them off. Boiling is probably the most optimal way to prepare If you’re looking to make the most of the nutrition it offers.

Alternatively, you can toss the edamame pods onto a frying pan and lightly sear them till one side turns brown before flipping them over and frying the other side.

You can use these methods before adding this ingredient to other dishes or eating it as is.

Health Benefits of Edamame 

While most people are put off by soy products (some of which are typically processed), edamame isn’t processed and offers plenty of health benefits to those who consume it. We’ve provided a list below.

1. Rich in Nutrients 

Not many foods can claim to have the rich nutritional profile of edamame. 

In significant quantities, this bean offers several vitamins and minerals, including iron, magnesium, copper, and phosphorus. And thanks to its high fiber concentration, all these nutrients can be easily absorbed by the body.

2. Great Source of Protein   

Beans are the go-to source of vegan protein, and edamame (soy) is known for its protein content. One cup of edamame (100 gms) provides roughly 11.5gms of protein. In addition, edamame is a complete protein, giving your body the full spectrum of amino acids.

3. Rich Source of Omega-3

Edamame is also known for providing the body with omega-3 fatty acids, known to improve cognitive function, enhance mood, and keep your hair and skin in good health.

As you can see, edamame is entirely vegan and one of the richest sources of vitamins, minerals, and nutrients available to man. Add it to your diet if you haven’t already!