Enjoying Edamame

Thanks to Asian cultures, edamame — a large-seeded soybean — is becoming a popular U.S. vegetable option in more than just neighborhood sushi bars. First seen as a snack food, it now is being used in broader applications, such as side dishes, entrées, soups, appetizers and desserts.

Edamame dates back to Asia around 200 B.C. Today, the largest commercial producer of this crop is Japan, though other production exists in China, Korea, Taiwan, New Zealand, Thailand, Israel, Mongolia, Argentina, Australia and the United States. With more than 160 varieties, it is harvested when still immature and pods are about 80% filled with the soybean. Edamame is typically harvested by hand, where plants are cut, stripped, sorted and then packaged. This form of soybean is graded for quality in two ways: the “A” category must have almost full pods (90%), perfect shapes, no blemishes or other injuries and be completely green; the “B” category must also have an almost completely full pod, but can show some blemishes or slight injuries and can be a lighter-colored green.

Edamame has a slightly sweet, mild flavor, as well as a nutty texture. It is naturally low in fat and does not contain any cholesterol. It is considered a complete protein, with a similar amino-acid profile equivalent to either meat or eggs. A half-cup serving offers 11 grams of protein, 130 mg of calcium, 22% of a man’s RDI for iron (15% of a woman’s), 485 mg of potassium, 25% of the RDI for folate, and phytoestrogens, which may help the soy protein fight heart disease by increasing HDL (“good”) cholesterol. Edamame also contains vitamins C and E, and is an excellent source of dietary fiber and zinc. It is a perfect addition to the more-healthful diets that are setting a trend in the United States.

This soybean can be found in its pod or shelled, fresh (from late spring to early fall) or individually quick frozen (IQF). For foodservice use, J.R. Simplot Company, Boise, ID, has combined them with other vegetables for Asian-themed sides. Edamame’s mild flavor makes it an easy addition to appetizers, sides, soups and center-of-the-plate applications. Edamame can become a nutritious and relatively inexpensive addition to many diets.

“They may be Asian in inspiration, but edamame are ideal for all kinds of menu items and cuisines,” says Mark Hill, C.E.C., corporate chef, J.R. Simplot. “Think of them as brand-new, ultra-versatile vegetables that add a splash of color and distinction to everything from sautés, pastas and stir-fries to signature sides and vegetarian entrées.”

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