Use edamame in heart-smart dishes

The immature green soybeans are a source of protein, have fiber
2013-03-06T00:00:00Z Use edamame in heart-smart dishesSusan M. Selasky Detroit Free Press Arizona Daily Star
March 06, 2013 12:00 am  • 

Edamame (eh-dah-MAH-meh) are young, sweet, green soybeans harvested while still tender. Sometimes you will see them referred to as Japanese soybeans because "eda" means branch or twig and "mame" is bean in Japanese.

Look for fresh, shelled edamame in the produce section of many grocery stores. They are also sold frozen, both in the pod and shelled.

Frozen, in-the-pod edamame are about $2 for a 16-ounce package. An 8-ounce package of frozen shelled edamame is about $1.50.

A fun fact about edamame is that the word was first found in an English-language publication in 1951. But edamame and its definition (immature green soybeans, usually in the pod) was added to the Merriam-Webster Collegiate Dictionary as a new word only in 2008.

Edamame is used as a source of protein in many vegetarian recipes. A half-cup of edamame contains about 8 grams of protein. Like many other beans, edamame also has fiber, with 4 grams per half-cup serving.

You can eat edamame hot or cold. They have a very mild bean taste and, when cooked, a soft texture.

A popular way to enjoy edamame is to steam or boil them in their pods in salted water. Remove them and pop the beans out of their pods and then lightly salt them.

Edamame pods are not edible.

You can eat edamame on their own for a snack or you can add them to casseroles and stir-fries or serve them as a side dish. Edamame is a great addition to a tossed salad, or substitute them for another bean in a bean salad.

Their soft texture makes them easy to process into a pastelike mixture for use in dips.

Celery Slaw With Edamame

Serves: 6

If you buy edamame frozen in the pod and uncooked, cook them in a medium saucepan of boiling water for 5 minutes. Drain and refresh them under cold water.

• 4 large, tender celery ribs

• 1 carrot, peeled

• 1 cup cooked, shelled edamame

• 2 green onions, white and tender green parts, thinly sliced

• 1/4 cup cilantro leaves, chopped

• 2 tablespoons coarsely chopped celery leaves

• 1 1/2 tablespoons rice vinegar

• 2 teaspoons canola oil

• 1/2 teaspoon celery seed

In a food processor or with a sharp knife, slice the celery and carrot as thinly as possible.

Put the celery and carrot in a bowl of ice water and crisp them for 15 minutes. Drain and pat them dry. Wipe out the bowl and return the celery and carrot to it.

Add the edamame, green onions, cilantro and celery leaves and toss well. In another bowl, whisk the rice wine vinegar with the oil and celery seed.

Pour the dressing over the vegetables; toss and serve.

Created by Bethany Thayer for Heart Smart and tested by Susan M. Selasky for the Detroit Free Press Test Kitchen.

Copyright 2014 Arizona Daily Star. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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