All about Edamame: the Japanese Snack You Need to Try

A delicious and nutritious Japanese snack you can enjoy in countless ways

Edamame is a popular Japanese ingredient that’s tasty, packed with plant-based protein, and incredibly easy to prepare. Whether you’re snacking, tossing it into a salad, or blending it into hummus, edamame is a versatile superfood. In this post, we’ll cover everything from what edamame actually is to how to cook it, how to eat it properly, and the many health benefits it offers. [Here 👉 Edamame Recipes]

🔍 What Is Edamame?

Edamame are young soybeans, harvested before they fully mature. They’re typically bright green, tender, and slightly sweet with a mild, nutty flavor. You’ll often find them in their pods, steamed and lightly salted as a snack or appetizer in Japanese restaurants.

Is edamame a vegetable or a soybean?
Technically, it's both! Edamame is a legume, like beans and peas. It's part of the soybean family, but unlike mature soybeans, it's eaten fresh or frozen.

Mukimame vs. Edamame:
Mukimame refers to shelled edamame (beans without pods), often used in salads or stir-fries.

🍴 How to Eat Edamame

Edamame is most commonly served in the pod. The beans are eaten by squeezing them out with your teeth or fingers—don’t eat the pod (it’s too fibrous and tough).

Snack: Boiled or steamed edamame with sea salt is a classic.

Garlicky Edamame Recipe by Julie - Mrs. Lin’s Kitchen

This garlicky edamame recipe is a twist to the traditional edamame which is commonly served as a snack or appetizer at many Japanese restaurants. It only requires a few easy-to-find ingredients. Video: https://youtu.be/T4heLJl0BYs

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Salads & Bowls: Add shelled edamame to grain bowls, poke bowls, or mixed greens.

Easy Edamame, Hijiki, And Tuna Mayo Salad Recipe by ★おぺこやん★

A nutritious salad you can easily make without using the stove. Perfect when you need one more dish! Thank you for making it a hall of fame recipe on 2019/09/10. The story behind this recipe: I thought about making something with ingredients I had at home.

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Blended: Make edamame hummus or spread it over toast for a protein-packed snack.

Healthy Edamame And Tofu Dip Recipe by cookpad.japan

I saw this on a cooking show and made my own version. It’s a somewhat unusual dip, but it’s very healthy. Be careful not to eat too much!! If you don’t have a food processor, you can use a blender instead. Recipe by Akane

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🔥 How to Cook Edamame (Frozen or Fresh)

Edamame is easy to prepare and takes less than 10 minutes.

👉 Boiling: Bring a pot of water to a boil. Add edamame (in pods or shelled). Boil for 4–5 minutes. Drain and sprinkle with sea salt or seasoning.

👉 Steaming: Steam pods over boiling water for 5 minutes. Season to taste.

👉 Sautéing: Toss cooked edamame with sesame oil, garlic, and chili flakes for a spicy take.

👉 Roasting: Roasted edamame is a crunchy, high-protein snack. Bake shelled edamame at 400°F for 20 minutes with olive oil and seasoning.

Crispy Roasted Edamame Recipe by Brenda

Had a wonderful flavor but overcooked them a bit following this recipe. Next time I’ll cook them according to the package direction and then just toss the with the garlic and Parmesan and salt & pepper.

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🥗 Delicious Edamame Variations

Frozen Edamame: Widely available, easy to cook, and retains all its nutrients.

Explore Unique Frozen Edamame Recipes You’ll Love

Uncover a variety of edamame dishes, from vibrant salads to savory stir-fries. Transform your meals with these exciting recipes today!

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Spicy Edamame: Tossed with chili oil, garlic, or sriracha.

Spicy Garlic Edamame Recipe by Lana Elzora

This is my favorite snack when I am home-alone and getting lazy watching movie

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Edamame Salad: Mix with corn, quinoa, and lemon vinaigrette.

Side Salad With Edamame Beans, Okra And Corn Recipe by cookpad.japan

When I thought I might not be eating enough vegetables I created this salad. This salad is very easy to make! Recipe by Kyoku

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Edamame Hummus: A creamy, vibrant dip alternative to classic chickpea hummus.

Edamame Yuzu Hummus Recipe by Anita Val

I have fallen under the spell of yuzu since my family and I have moved to Japan. I think yuzu and edamame go very well together. I like to create recipes and often “re-invent” my kids’ favorite dishes. Tips for this recipe : -you can use the sesame oil (separated from the paste) from the Nerigoma ja…

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Edamame Pasta & Noodles: High-protein gluten-free options, perfect for low-carb diets.

It’s Easy Being Green Recipe by Ella Woodcock

this is a simple pasta recipe, using veg that i have in the fridge/freezer and lots of garlic!! #oxfordstudents #cookingwithnawamin

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Wild Garlic Pesto With Udon And Edamame 🍜💚 Recipe by Yui Miles

After me and Sonia made wild garlic pesto I then parie up with my #leftover udon I have in the fridge and edamame. It’s soooooo delicious!!! #edamame #udon #fusionfood #asiantwist

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Edamame Ramen: Add them to your bowl for extra color, texture, and protein.

Spicy Shrimp Ramen Bowl Recipe by Robin Perry-Boston Kitchen

This is a light easy and bold tasting dish,, double tbe ingredients for 4 or more people.

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💪 Edamame Nutrition & Health Benefits

Edamame is a nutritional powerhouse:

• Protein: One cup contains ~18g of plant-based protein.
• Fiber: High in dietary fiber, supporting digestion.
• Vitamins & Minerals: Rich in folate, vitamin K, iron, and magnesium.
• Low in Calories: ~190 calories per cup.
• Low Carb Option: Edamame fits into low-carb or keto-style eating (in moderation).

Is Edamame Healthy? Yes! It’s cholesterol-free, heart-healthy, and suitable for vegan and vegetarian diets. It can help manage blood sugar, support weight loss, and keep you feeling full longer.

❓ FAQs About Edamame

What is edamame?

Edamame are immature soybeans eaten fresh or frozen. They're mild in flavor and packed with nutrition.

How do you eat edamame?

Boil or steam the pods, then pop the beans out with your teeth. Don’t eat the shell—it’s too tough.

How do you cook edamame beans?

Boil, steam, or sauté them for 4–5 minutes. Frozen edamame can be cooked straight from the bag.

Is edamame good for you?

Absolutely. It’s high in protein, fiber, and antioxidants while being low in calories and carbs.

Is edamame a vegetable?

Yes, it’s considered a green vegetable and a legume, though it’s also part of the soybean family.

Can you eat the skin or shell?

No—the pods are inedible. Only the inner beans are eaten.

Is edamame soy?

Yes, edamame is young soybeans harvested before they harden.

🥢 Final Thoughts

Edamame is a simple, healthy ingredient that fits into just about any meal or lifestyle. Whether you love it as a snack, a side, or the base of your new favorite hummus, it’s a must-have in any kitchen.

Love Japanese food? Explore more of our Japanese-inspired recipes and find your next favorite dish—from ramen to miso soup and beyond!

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Edamame Fried Rice Recipe by jenscookingdiary

Don’t get bored of my fried rice, please 😁. I really ❤️ this easy delicious dish and I like to put different kinds of vegetables and meat in it. This time I didn’t use any kinds of meat, but if you like you can always add some chicken and shrimps as you like. IG @jenscookingdiary

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I added some edamame to my child’s favorite nuggets. Make sure to thoroughly combine the ground meat and tofu. Recipe by Aiko2760

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I became a recipe tester for a certain company, so I made these tempura fritters that my daughter would enjoy. It came out really light and crispy. Maybe it’s because of the oil. You can use fava beans instead of edamame. Make sure to pat dry the shrimp and corn (I used canned corn) with paper towel…

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