Edamame facts for kids
Boiled green soybeans in the pod
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| Course | Appetizer, side dish |
|---|---|
| Main ingredients | Soybeans |
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 507 kJ (121 kcal) |
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8.9 g
|
|
| Sugars | 2.18 g |
| Dietary fiber | 5.2 g |
|
5.2 g
|
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Protein
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11.9 g
|
| Vitamins | Quantity
%DV†
|
| Vitamin A equiv. |
2%
15 μg |
| Thiamine (B1) |
17%
0.2 mg |
| Riboflavin (B2) |
13%
0.155 mg |
| Niacin (B3) |
6%
0.915 mg |
| Pantothenic acid (B5) |
8%
0.395 mg |
| Vitamin B6 |
8%
0.1 mg |
| Folate (B9) |
78%
311 μg |
| Vitamin C |
7%
6.1 mg |
| Vitamin E |
5%
0.68 mg |
| Vitamin K |
26%
26.8 μg |
| Minerals | Quantity
%DV†
|
| Calcium |
6%
63 mg |
| Iron |
17%
2.27 mg |
| Magnesium |
18%
64 mg |
| Manganese |
49%
1.024 mg |
| Phosphorus |
24%
169 mg |
| Potassium |
15%
436 mg |
| Selenium |
1%
0.8 μg |
| Zinc |
14%
1.37 mg |
| Other constituents | Quantity |
| Water | 72.8 g |
|
Link to USDA Database entry
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| †Percentages estimated using US recommendations for adults. | |
Edamame are young, green soybeans still in their pods. They are a popular snack and side dish, especially in East Asia. People usually boil or steam the pods. Then, they often serve them with a sprinkle of salt or other seasonings. In Japan, edamame is often cooked in salty water and then served without extra salt. If the beans are taken out of their pods, they are sometimes called mukimame in Japanese.
Contents
What's in a Name?
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In Japan, the name edamame is very common for this dish. It means "stem beans." This is because the beans were often sold while still attached to their stems or branches.
In China and Taiwan, people often call this dish maodou. This name means "fur peas" or "hairy beans."
A Long History
Soybeans, which edamame comes from, were first grown in China about 7,000 years ago! The first time the word "edamame" was written down was in Japan in the year 1275. A Japanese monk named Nichiren wrote a thank-you note for some edamame he received.
During the Ming dynasty in China (around 1406), people ate soybean leaves. If there wasn't much food, they were told to eat the whole beans or grind them into flour. Later, in 1620, the beans were mentioned again in China, but this time as maodou. Records show they were used as a snack and also for medicine. Edamame even appeared in Japanese poems called haikai during the Edo period (1603–1868).
Edamame first became known in the United States in 1855. In 1923, a book called "The Soybean" by C. V. Piper and Joseph W. Morse showed pictures of people eating edamame. It also shared nutritional facts and recipes, as it was a new food for many. The word "edamame" first appeared in English in 1951. It was added to the Oxford English Dictionary in 2003 and the Merriam-Webster dictionary in 2008.
In 2008, edamame grown in Europe was sold in stores for the first time. People ate it as a healthy way to get protein.
How Edamame is Prepared
Harvesting Edamame
Farmers usually pick edamame by hand. This helps protect the plant's stems and leaves. The green pods are picked before they are fully grown, usually about 35 to 40 days after the plant first blooms. Edamame picked at this stage is sweeter. This is because it has more natural sugars, like sucrose, than beans picked later. Other things that make edamame taste good are natural substances called amino acids, like glutamic acid.
Cooking Edamame
You can cook edamame pods in a few ways. They can be boiled in water, steamed, or even microwaved. Sometimes, people cut the ends of the pods before cooking them. The most common way to prepare edamame is with salt. You can add salt to the water while boiling, or sprinkle it on the pods after they are cooked.
Edamame is a popular snack or side dish at Japanese restaurants called izakaya. People often enjoy it with salt and garlic. In Japan, a slightly wet, coarse salt is often used on the pods.
Storing Edamame
It's best to eat fresh edamame on the same day you buy it. Its flavor can start to change in just 10 hours after being picked! However, fresh edamame will stay good in the refrigerator for about three days. If the pods are damaged, they might turn brown faster. To keep them fresh, store the pods in a humid place. You can wrap them in plastic to keep moisture in and prevent them from changing color or wilting.
Freezing is another great way to keep edamame fresh for several months. Before freezing, fresh edamame should be briefly boiled in water (this is called blanching).
How to Eat Edamame
Edamame comes in two main forms: in the pod or as shelled beans. The shelled edamame beans are easy to eat, just like any other bean. For edamame in the pod, you use your teeth to gently slide the soft beans out of the pod and into your mouth. The empty pods are then discarded.
Healthy and Nutritious
The United States Department of Agriculture says that edamame beans are a "soybean that can be eaten fresh and are best known as a snack with a nutritional punch." A 100-gram serving of frozen, cooked edamame has about 121 calories. It's a great source of protein, dietary fiber, and many important micronutrients. For example, it's rich in folate, manganese, and vitamin K. Edamame also contains healthy fats, including omega-3 fatty acids and omega-6 fatty acids.
Images for kids
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Boiled green soybeans in the pod
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Maodou and a beer
See also
In Spanish: Edamame para niños
