Food + Fitness Friday: Edamame

I love the versatility of edamame!

Available fresh or frozen, edamame can be boiled whole, then shelled and eaten as a snack or added to stir fries, soups or salads.

Edamame contains 8 grams of fiber in every cooked cup. Each cup of cooked edamame contains about 1.6 milligrams of manganese, or over half of the recommended daily intake for adults. Your body needs manganese to build strong bones. The beans are also high in potassium and magnesium, supplying at least 10 percent of the RDA of each mineral for both men and women in a single cooked cup. 

I’m always looking for ways to incorporate more protein in my diet and surprisingly edamame is higher in protein than chickpeas, lentils, and black beans! 

From hummus to summer salads and even curry, there are so many yummy ways to incorporate this superfood! I’m going to share a few of my favorites using edamame in ways you probably haven’t thought of before and deliver a nutrient-packed dish in the process. Ready to up your protein game? 

Edamame Hummus


⅓ cup tahini

⅓ cup lemon juice (about 2 to 3 lemons)

3 tablespoons extra-virgin olive oil, plus more for garnish

1 medium clove garlic, roughly chopped

½ teaspoon fine-grain sea salt

½ cup lightly packed fresh cilantro leaves, plus more for garnish

1 ½ cups shelled edamame (10 ounces), preferably organic, 

2 to 4 tablespoons water, as necessary

Sesame seeds for garnish (optional)


In the bowl of your food processor or high-powered blender, combine the tahini, lemon juice, olive oil, garlic and salt. Process for about 1½ minutes, pausing to scrape down the sides and base of the bowl as necessary, until the mixture is well blended.

Add the cilantro and process for about 1 minute, pausing to scrape down the bowl as necessary, until the herbs have blended into the mixture and the mixture is nice and smooth.

Add half of the edamame to the food processor, plus 2 tablespoons water, and process for 1 minute. Scrape down the bowl, then add the remaining edamame and process until the hummus is thick and quite smooth, about 1 to 2 minutes more. If your hummus is too thick or chunky, run the food processor while drizzling in 1 to 2 tablespoons more water, as necessary, until it reaches your desired consistency.

Taste and blend in additional salt if the hummus doesn’t taste awesome yet (I usually add another ¼ teaspoon). Scrape the hummus into a small serving bowl. Lightly drizzle olive oil over the top and sprinkle with some additional cilantro leaves and a few sesame seeds, if desired. Leftover hummus keeps well, chilled, for 4 to 6 days.

Edamame Curry


2 cups shelled edamame

1 tablespoon grapeseed or olive oil

1 tablespoon curry powder

1/2 teaspoon cinnamon

1/8 teaspoon cayenne

1/8 teaspoon salt

1/8 teaspoon pepper


Preheat the oven to 350.

In a bowl mix the edamame with the oil and spices.

Lay the edamame on a baking sheet.

Bake for 45 minutes.


Edamame Summer Salad



3 Tbsp. Coconut aminos 

2 Tbsp. fresh orange juice

1 Tbsp. rice wine vinegar

1 Tbsp. sesame oil

1 Tbsp. honey

2 garlic cloves chopped

1 Tbsp. chopped ginger

¼ cup olive oil


2 cups shelled edamame

½ cup diced red onion

½ cup diced persian cucumber

1 cup diced red bell pepper

½ cup shredded carrots

¼ cup minced fresh cilantro

¼ tsp. red pepper flakes


In a blender combine all the dressing ingredients except the oil.

Blend on medium for 30 seconds and then increase to high for another 30 seconds. Blend until the ginger and garlic are finely minced. Scrape down the blender jar.

Slowly drizzle in the oil.

Blend again until the dressing is smooth – about 10 seconds.

Combine all the salad ingredients in a bowl. Drizzle with the dressing and toss to combine.

These dishes are just the beginning of the Edamame story! I’d love to hear your favorite ways to cook with this protein-packed snack!


the little chef with the big heart

Katie Dixon