Easy High Protein Edamame Snack

Looking for a super quick snack to make that is high in protein, fiber, and vitamins? Keep reading for the best way to cook them, and to dive into why edamame should be on your go-to snack list!

Edamame is a High-Protein Powerhouse

Edamame is a fantastic source of plant-based soy protein, making it a great snack for growing kids and busy parents. Just one cup of shelled edamame packs 17 grams of protein! Protein is essential for muscle growth, repair, and overall health, especially for active families on the go. Whether your kids are heading to sports practice or you’re looking for a quick afternoon snack, edamame can give you the protein boost you need.

More Nutritional Benefits of Edamame

If you are wondering if edamame is good for you, wonder no more. It has SO many nutrients that are amazing for you!

1. Rich in Vitamins and Minerals: Edamame is loaded with essential vitamins and minerals like vitamin K, folate, and iron. These nutrients support bone health, aid in cell production, and keep your energy levels high.
2. High in Fiber: Each serving of edamame contains about 8 grams of fiber, which helps with digestion and keeps you feeling full longer. This makes it an excellent snack for those looking to maintain a healthy weight.
3. Good Source of Healthy Fats: Edamame provides healthy fats, which are important for heart health and brain function.
4. Antioxidant Properties: Packed with antioxidants like vitamin C and phenolic acids, edamame helps combat oxidative stress and inflammation in the body.

Do Soybeans Really Increase Your Risk of Cancer?

The latest research on soybeans and cancer indicates that soy foods do not increase the risk of cancer and may actually offer protective benefits. According to recent studies, soy isoflavones, which are one type of phytoestrogens, such as genistein and daidzein, have been shown to influence gene expression and cell signaling in ways that can inhibit cancer cell growth and promote the self-destruction of abnormal cells. These compounds also have anti-inflammatory and antioxidant effects, which contribute to their potential cancer-fighting properties​ (American Institute for Cancer Research)​.

For women, especially those concerned about breast cancer, the evidence is reassuring. Moderate consumption of soy foods is linked with a reduced risk of breast cancer recurrence and improved survival rates among breast cancer survivors. This is particularly noted in populations with a high intake of soy from an early age, such as in Asian countries​ (American Institute for Cancer Research)​​ (American Institute for Cancer Research)​.

Additionally, the American Cancer Society states that there is no need for women to avoid soy foods due to cancer concerns. The fear that soy might increase the risk of hormone-sensitive cancers, like breast cancer, stems from the fact that soy isoflavones can bind to estrogen receptors. However, these isoflavones often have different effects from human estrogen and can sometimes act as estrogen blockers, potentially providing protective benefits instead of harm​ (Cancer Info & Resources)​​ (American Institute for Cancer Research)​.

Easy and Delicious Ways to Cook Edamame

One of the best things about edamame is how easy it is to prepare and enjoy. Here are some simple ideas to incorporate edamame into your snack routine:

1. Steamed with Sea Salt: The classic way to enjoy edamame is to steam or parboil them and sprinkle with a bit of sea salt. This method brings out their natural sweetness and makes them a tasty, satisfying snack.
2. Edamame Hummus: Blend cooked edamame with garlic, lemon juice, olive oil, and a pinch of salt to create a creamy, protein-packed hummus. Serve with whole grain crackers or fresh veggie sticks.
3. Edamame Salad: Toss shelled edamame with cherry tomatoes, cucumber, red onion, and a light vinaigrette for a refreshing and nutritious salad.
4. Roasted Edamame: For a crunchy snack, try roasting shelled edamame in the oven with a drizzle of olive oil and your favorite spices. Roasting brings out a nutty flavor that’s irresistible.
5. Edamame Stir-Fry: Add edamame to your favorite stir-fry recipes for an extra protein boost. They pair well with a variety of vegetables and sauces.

Common Questions About Edamame

More of Our Favorite Edamame Recipes