E is for Edamame
Edamame is the Japanese word for soybean. The soybean is vegetable that is also a good source of protein and healthy fats. It is also a good source of folate, to help prevent birth defects. Edamame is often a side dish in sushi restaurants, which is how it became a popular dish in the US. It can be found in grocery stores year round in the freezer section, and fresh in some specialty markets.
Edamame grows on a vine in pods, usually three beans to one pod. You can steam, boil, or microwave it right in the pod, and it is traditionally served whole, seasoned with salt. Edamame are fun to eat right from the pod, but you can also remove them from the pod to top salads and pasta dishes. Young children should not eat edamame straight from the pod, as they could pop out and present a choking hazard. They can, however, help to shell the edamame to make this fun Japanese-inspired dish!
Y’obama Yakisoba recipe from USDA What’s Cooking?
Ingredients
- 7 ounces whole-wheat or multi-grain thin spaghetti
- 1 garlic clove, peeled and minced
- 2 1/2 teaspoons low-sodium soy sauce
- 1/2 teaspoon sugar-free grape jelly
- 1/2 cup low-sodium vegetable broth
- 1 cup shredded or chopped cabbage
- 1 cup shelled edamame
- 1 cup peeled shredded carrots
- Optional: 1/2 cup chopped cashews
Directions
- Fill a large pasta pot with water and bring to a boil. Add the spaghetti and boil for about 7 minutes, or until al dente. Drain and set aside.
- Meanwhile, in a small bowl, whisk together the garlic, soy sauce, and grape jelly. Set aside.
- In a large stockpot, bring the broth to a boil. Add the cabbage, edamame, and carrots and boil for 3 minutes, or until tender. Add the drained noodles and sauce, and stir until evenly distributed; top with cashews (optional). Eat and enjoy!
Edamame is also a great addition to a salad. You can sprinkle cooked, cooled edamame over any type of salad with greens, liven up a chicken or tuna salad, or try this warm salad with brown rice, oranges, and dried fruit! Little ones can help measure and stir ingredients.
Brown Rice and Orange Salad recipe from Cooking Matters.org
Ingredients
- 1 cup brown rice
- 4 small clementines, or 1 cup mandarin oranges, canned in juice
- 3 green onions
- 1 large lemon
- 1 cup almonds or peanuts (or sunflower seeds if allergy)
- 1 cup frozen shelled edamame beans
- 1 cup dried cranberries or raisins
- 1 Tablespoon honey
- 1/8 teaspoon ground black pepper
- ¼ cup canola oil
- Optional Ingredients: ½ cup feta or farmer’s cheese
Directions:
1. Cook rice following package instructions. Remove from heat. Let stand covered for 10 minutes. Scoop out into a large bowl to cool. While rice is cooking, prepare rest of salad.
2. Preheat oven to 350°F.
3. Peel clementines and tear into segments. Or, if using canned oranges, rinse and drain.
4. Rinse and chop green onions.
5. Rinse lemon and cut in half. In a small bowl, squeeze juice from both halves. Discard seeds.
6. Slice almonds. On a baking sheet, spread slivered almonds. Bake until golden brown, about 8–10 minutes. Watch closely so they do not burn.
7. Fill a small pot with about 2 inches of water. Bring to a boil. Add edamame. Cook for 3 minutes, or until tender. Drain and set aside.
8. Add clementines or mandarin oranges, edamame, green onions, almonds, and dried cranberries to bowl with rice. Mix together.
9. In a second small bowl, use a fork to whisk together lemon juice, honey, and ground black pepper. While still whisking, slowly drizzle in the oil until a dressing forms.
10. Pour the dressing over the salad. Mix well. Let salad rest at room temperature for 10 minutes so flavors can combine.
11. If using, top with crumbled feta or farmer’s cheese.
