Edamame, also known as green soybeans or vegetable soybeans, refers to soybean pods, which are still green, before they ripen. This food is beneficial to health because it is rich in protein, calcium, magnesium and iron and low in fat. Furthermore, it contains fiber, being very useful in combating constipation and great to include in weight loss diets.
Edamame can be used to prepare various dishes, serving as an accompaniment to meals, or to prepare soups and salads.
Health benefits
Due to its nutritional value, edamame has the following benefits:
- Provides essential amino acids to the body, making it a great food to include in vegetarian recipes;
- Helps reduce bad cholesterol, helping to reduce the risk of developing cardiovascular diseases;
- Contributes to weight loss, as it is rich in proteins and fiber and low in fats and sugars, and has a low glycemic index;
- It may reduce the risk of developing breast cancer, due to the soy isoflavones that edamame contains. However, more studies are needed to prove this benefit;
- Contributes to the proper functioning of the intestine, due to its rich fiber content;
- It may help alleviate the symptoms of menopause, as well as contribute to combating osteoporosis, also due to the presence of soy isoflavones, but more studies are needed to prove this benefit.
Discover more foods rich in phytoestrogens.
Nutritional value
The following table shows the nutritional value corresponding to 100 g of edamame:
Recipes with edamame
1. Hummus de edamame
Ingredients
- 2 cups of cooked edamame;
- 2 cloves of chopped garlic;
- Lemon juice to taste;
- 1 tablespoon of sesame paste;
- 1 tablespoon of olive oil;
- Coriander;
- Pepper and salt to taste.
Preparation mode
Add all the ingredients and grind everything. Add the seasonings at the end.
2. Edamame salad
Ingredients
- Edamame grains;
- Lettuce;
- Arugula;
- Cherry tomato;
- Grated carrot;
- Fresh cheese;
- Red pepper into strips;
- Olive oil and salt to taste.
Preparation mode
To prepare the salad, simply cook the edamame or use it already cooked, and mix the remaining ingredients, after washing them well. Season with salt and a drizzle of olive oil.
