What in the world is edamame? My kids think it is a tongue twister – they have a hard time spitting out the word. My husband thinks it animal feed – spoken like a true farmer. It is something that you see growing around in many Nebraska fields. It’s a soybean. Albeit, an immature green soybean. And, they are delicious! And, nutritious.
Soy products have been long linked to a number of health benefits, including reducing heart disease and lowering cholesterol. Eating soybeans has also showed a positive benefit to certain kinds of cancers. The green morsels are packed full of fiber, protein, beneficial phytochemicals and mono-unsaturated fats! Most research shows that the closer you are to the whole bean (v.s. soy milks, cheese, other products), the more health benefits there are!
So you are probably saying to yourself, how in the world do I eat this healthy little green gem? Certainly, you can boil it (think of it as similar to a lima bean), or you can eat them raw on a salad or you can even blend it to make an edamame hummus. You can even eat them right from the pod as a snack. I, however, prefer them roasted.
For a delicious, crunchy, healthy snack – give these guys a try!
Roasted Italian Parmesan Edamame
1 cup thawed, shelled edamame
1/2 tbsp fresh ground Italian Herb seasoning
1 tbsp fresh minced garlic
1 T. Canola oil
1/4 c. Parmesan Cheese
All you do:
1. Spread out edamame on a baking sheet lined with parchment paper and drizzle with canola oil to coat.
2. Roast at 400 degrees F. for 20 minutes turning frequently to prevent burning.
3. Remove from oven and sprinkle with Italian seasoning, garlic and Parmesan cheese. Lightly toss and spread thin on the pan. Return to the oven and continue to roast for an additional 25-30 minutes, stirring every 10-15 minutes until lightly browned.
4. Remove from the oven and allow to completely cool before storing. The edamame will become crisper as it cools. These are great to just pop in your mouth or add to a salad. Enjoy!