Edamame is a very nutritious vegetable. Although common in dishes of Asian origin, this food has been winning over more and more Brazilians.
Do you know or have heard about edamame? This vegetable, which until recently was little known by Brazilians, is becoming increasingly popular here, and not just among Asians. Edamame is actually green soybeans, those that have not yet ripened.
The vegetable, in the form of green pods, is a highly nutritious and very tasty food. In addition to being very healthy, it can also enhance various dishes and even serve as an appetizer.
Edamame, loosely translated, means “bean branch”, which refers to the green soybeans that remain inside the pod. It is a food rich in proteins and carbohydrates, which has high amounts of omega 3, folic acid and vitamin K. Widely consumed in Asian countries, this delicacy has gained more and more fans in Brazil. Even in dishes that are not original to the Asian continent.
Therefore, today we will learn more about edamame, its properties, benefits and preparation method.
What is edamame
As previously mentioned, edamame is still immature soybeans. Therefore, it has the same benefits as soy, carbohydrates, proteins, fiber, vitamins, minerals and isoflavones. However, because it is green, edamame has the advantage of being lower in calories.
The origin of edamame occurred in 200 BC, in China. In Japan, the green, pea-like vegetable became popular around the year 1275. The food is also very present in Korean cuisine, however, there the vegetable is called “kong”, like most grains.
In the United States, edamame consumption is very common. There, the vegetable is defined as soybeans. Due to its soft texture and mild flavor, edamame can be consumed fresh, right after being harvested while still green.
In Brazil, despite being the second largest producer of soy in the world, consumption of this vegetable is still very low. Its peculiar flavor has not yet become popular with all Brazilians, but it is gaining more and more fans. So much so that it is now possible to find the vegetable in common markets and supermarkets, both in fresh and frozen versions.
Benefits of edamame
The benefits of these foods include:
Relieves menopause symptoms: Just like mature soybeans, edamame also has bioactive properties. Therefore, it is a very effective food in treating menopause symptoms.
Vitamin source: Edamame is a food rich in different types of vitamins, such as A, B and C. Furthermore, it has a high concentration of nutritious minerals, such as calcium, phosphorus, potassium, saponins and phytic acid.
Low in calories: The vegetable has low calories, having around 120 kcal per 100 grams. Therefore, it becomes a great ally for those looking to lose weight, and need energy to maintain regular physical exercise. In addition to speeding up metabolism.
Good for eyesight: As it is a source of vitamin A, regular consumption of the vegetable helps improve eye health.
Helps regulate the intestines: Rich in fiber, edamame contributes to the regulation of intestinal function. Additionally, it helps improve the absorption of iron, zinc, magnesium and calcium.
Helps balance cholesterol: Because it has a lot of polyunsaturated fat in its composition, edamame helps reduce bad cholesterol levels. And more than that, it also helps regulate blood pressure, preventing the emergence of cardiovascular diseases.
Fighting cancer: Edamame is a food rich in antioxidants, which helps inhibit the development of cancer cells. In fact, some research already shows that consumption of this vegetable can reduce the incidence of breast cancer by up to 25%.
Depression Treatment: We’ve already talked here about folic acid and how it can help treat depression. Edamame contains high amounts of this acid, which helps prevent the formation of homocysteine, a substance that inhibits the production of serotonin and dopamine.
How to consume edamame
So, now that you know the various benefits of this food, let’s find out how to consume it.
The easiest and most common way to eat edamame is by boiling it in a pan with salt for 5 minutes. It is also possible to steam it. Salt can be added both during cooking and after it is ready, this is optional.
Edamame can also be consumed as an appetizer, a very healthy one at that. To do this, remove the beans from the pod and season before serving.
But beyond that, this food is very versatile and can be added to different recipes. Such as pates, sauces, salads, along with rice or other food. So, you just need to remove the beans from the pod, cook them and use them to enhance various dishes.
How to prepare edamame
INGREDIENTS
- 1 package of frozen edamame (green soybeans) (approximately 300 g)
- 600 ml of water
- salt, black pepper and spices to taste
PREPARATION MODE
- Wash the pods and drain.
- Season the water with salt.
- Once the water is BOILING, let it cook for 3 minutes.
- Sprinkle your seasonings and spices on top (Hot paprika and black pepper are recommended)
Japanese preparation method with fresh edamame
In Japan, edamame is made in a very traditional way. Therefore, to make edamame like there, you will have to clean the pods, wash and drain them and then season them with salt. Then, in a frying pan with a lid, over low heat, add the edamame and cook for 3 minutes until all the water evaporates. Then, add a little more water and cover the pan again, letting it cook for another 3 minutes. Finally, when it is fully cooked, it is ready to be served.
Around here, the most common way to consume edamame is frozen. To prepare it, place the vegetable in a pan of boiling water. When the pods start to float, you can remove them from the boil. Then drain and transfer to a bowl to serve. Season to taste, using salt, pepper of your choice and olive oil. Finally, to eat the edamame, cut the tip of the pod and squeeze it to remove the grain. You can also prepare the edamame in sauce. Make a sauce of your choice and then add the cooked green beans.
Contraindications
Although it is a very nutritious and healthy food, the consumption of edamame should be avoided in some cases. Therefore, the vegetable is not recommended for people sensitive to soy or the phytoestrogens present in its grains. As well as for people with thyroid dysfunction, as excessive soy intake can overload the thyroid gland.
Therefore, apart from these cases, the consumption of immature soybeans and also mature soybeans is highly recommended for everyone. This highly nutritious and versatile vegetable can be added to your diet in different ways, providing several health benefits.
So, if you don’t fit into any of these conditions, take the opportunity to enjoy this food in whatever way you think is most appropriate.
Anyway, what did you think of this article? In fact, take the opportunity to also check out how to consume leeks.
Sources: Women’s Tips Vegmag Panelinha Green Me
Featured image: Recipe
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