Nutrition Facts
A half cup cooked edamame provides
Calories . . . . . . . . . . . . . . . . . . . . . . . . . .126
Total fat . . . . . . . . . . . . . . . . . . . . . . . . . . . 6g
Saturated fat . . . . . . . . . . . . . . . . . . . . . . 0.5g
Carbohydrates . . . . . . . . . . . . . . . . . . . . . 10g
Protein . . . . . . . . . . . . . . . . . . . . . . . . . . 11g
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . 0g
Sodium . . . . . . . . . . . . . . . . . . . . . . . . . 13mg
Dietary fiber . . . . . . . . . . . . . . . . . . . . . . . . 4g
Calcium . . . . . . . . . . . . . . . . . . . . . . . . 130mg
Potassium . . . . . . . . . . . . . . . . . . . . . . 485mg
Phosphorus . . . . . . . . . . . . . . . . . . . . . 142mg
Folate . . . . . . . . . . . . . . . . . . . . . . . 100mcg
KENTUCKY
Edamame
Green Vegetable Soybeans
In Search of Edamame
Are you looking for a wonder snack that tastes
delicious and is still nutritious? Look for
edamame (ey-dah-MAH-meh), a fresh, specialty, green soybean.
Because edamame beans thrive in Kentucky,
look for fresh, locally-grown beans in farmers’
markets and grocery produce sections.
To ensure freshness, choose only bright-green
pods free from yellowing.
Source: USDA Nutrient Standard Database for Standard Reference, Release June, 2001
Average total isoflavones . . . . . . . . .50 mg
Source: USDA-Iowa State University Database on the Isoflavone Content of Foods
1999, USDA Nutrient Data Laboratory, Agricultural Research Service
Frozen edamame are also available in the
frozen-food section of grocery and specialty
food stores, packaged in the pod, shelled, or in
vegetable mixtures.
The FDA Soy Health Claim
Following many studies, the FDA
approved a health claim for labels of
soy-based foods to tout their heart-healthy
benefits: “Diets low in saturated fat and
cholesterol that include 25 grams of soy
protein a day may reduce the risk of heart
disease. One serving of (a soy food)
provides ____ grams of soy protein.”
To qualify for this claim, foods must contain per serving:
♥ 6.25 grams of soy protein
♥ low fat (less than 3 grams)
♥ low saturated fat (less than 1 gram)
♥ low cholesterol (less than 20 milligrams)
♥ sodium value of less than 480 milligrams
for individual foods
Exchanges . . . . . . . . . . .1 protein, 1 starch
Source: Exchange List for Meal Planning, revised 1995, The American Diabetes
Association/The American Dietetic Association
Kentucky Edamame Promotional Team
Sally Ellis, Consultant
Western Kentucky Growers’ Cooperative
Owensboro, KY
Fresh edamame beans are easy to freeze.
Just blanch them in the pod in boiling water for
3 minutes; next, ice water for 3 minutes.
Drain, package, and freeze.
Matt Ernst, Extension Associate
Agricultural Economics
University of Kentucky Cooperative Extension Service
Edamame beans are versatile, easy to prepare,
and blend into many dishes:
Martha Lee, Extension Agent - FCS
Daviess County Extension Service
University of Kentucky Cooperative Extension Service
♥ Snack foods-use your thumb and forefinger
to squeeze the cooked bean from the pod
Jan Dougan, Program Assistant
Vanderburgh County Consumer and Family Sciences
Purdue University Cooperative Extension Service
Sara McNulty, Team Coordinator
Southern Region SARE Producer Grants Program
P.O. Box 746, Owensboro, KY 42302
(270) 926-0591 E-mail: [email protected]
Food Photos courtesy of
Charles Mahlinger Photography
♥ Side dishes and appetizers
♥ Stir-fry and skillet meals
♥ Salads and mixed-vegetable blends
♥ Soups, spaghetti sauce, chili
♥ Ethnic dishes
See www.fda.gov
or FDA Consumer, May- June, 2000
Photo courtesy of Sara McNulty
Edamame Recipes
Edamame Quick Cook: Place 1 pound of
edamame beans in a microwave steamer,
add 1/4 cup water, and steam on high for 5
minutes. Remove beans from pod and
serve hot or in salads.
Edamame Conventional Method: Simmer
fresh soybeans in 1/4 cup water for 10 minutes. Remove from pod and serve hot or
cold.
Bean and Corn Delight
1 (15-oz.) can green beans, drained
1 cup edamame soybeans, cooked and shelled
1 (15-oz.) can wax beans, drained and rinsed
1 cup cooked fresh or frozen corn
1 red bell pepper, finely chopped
1 red onion, sliced thinly
1 clove garlic, minced
Dressing:
3/4 cup fat-free Italian salad dressing
1/4 teaspoon chili powder (optional)
1 tablespoon lime juice
In a large bowl, combine salad ingredients.
In a separate jar, combine dressing ingredients and
then pour over salad. Refrigerate for 6-8 hours
and serve. Salad may be served with 2 cups
cooked pasta for a main dish salad. Serves 8-10.
Per serving: 72 calories; 1 g fat; less than 1 g saturated fat; 13 g CHO; 54 mg calcium, 4 g protein.
Zorba’s Potato Salad
The 20-Minute Dinner
Joys of Soy
4-5 red-skinned potatoes, washed and cubed
with skin intact
1/4 cup black olives, drained and sliced
3 ounces Feta cheese, crumbled
1/2 onion, chopped
1/2 cup non-fat Greek or Italian dressing
1 cup edamame soybeans, cooked and shelled
1 pound skinned and deboned chicken breasts,
cut into 1-inch cubes
2 packages ramen noodles
1 (16 oz.) package frozen broccoli, carrots, and
soybean medley
2 cups water
1/2 onion, chopped
Reduced-sodium soy sauce, to taste
In addition to heart benefits, research highlights other health benefits of soy-based
foods:
Place potatoes in a saucepan and cover with
water. Bring water to a boil and cook until
potatoes are tender, about 12-15 minutes.
Drain and cool potatoes. Add crumbled Feta
cheese, olives, and dressing. Top with
edamame soybeans. Mix together. May be
served warm or cool. Refrigerate.
Serves 8. 147 calories, 4 g fat, 2 g saturated fat,
22 g CHO, 94 mg calcium, 6 g protein.
Brown chicken in a large, non-stick skillet.
In the same skillet, add water, vegetables,
onion, 2 packages of ramen noodles (crushed),
and seasoning packets. Mix together and cook,
covered, on medium heat until noodles and
vegetables are tender. Stir occasionally. Makes
a quick one-dish meal. Serve with soy sauce.
Serves 6. 175 calories, 6 g fat, 1 g saturated fat,
10 g CHO, 64 mg calcium, 21 g protein.
♥ Soy protein protects bones against
osteoporosis.
Wildcat Taco Soup
Angel Pasta Salad
8 oz. angel-hair pasta, cooked, drained, and
cooled
1 teaspoon seasoning salt
2 tablespoons lemon juice
2 tablespoons soy oil
3/4 cup celery, chopped
1/2 green pepper, chopped
1/2 onion, chopped
1/2 cup black olives, drained and sliced
2 ounces pimentos, drained and diced
1/2 cup fat-free mayonnaise or salad dressing
1 fresh tomato, diced
1 cup edamame soybeans, cooked and shelled
Mix salt, lemon juice, and oil; pour over pasta.
Toss and marinate in refrigerator overnight.
To this, add vegetables and mayonnaise and
mix gently. If desired, add tomatoes on top for
garnish. Serves 8. 136 calories, 6 g fat, <1 g saturated fat, 16 g CHO, 51mg calcium, 5 g protein.
1 pound lean ground beef, browned and drained
1 (15-1/2 oz.) can whole kernel corn, drained
1 (15-1/2 oz.) can pinto beans, drained
1 (15-1/2 oz.) can ranch beans (or black beans),
rinsed and drained
1 (15-1/2 oz.) can Italian green beans
1 (15-1/2 oz.) can stewed tomatoes
1 (15-1/2 oz.) can diced tomatoes and green chilis
1 (1 oz.) package dry taco-seasoning mix
1 (1 oz.) package dry ranch-dressing mix
3 cups water
1 cup edamame soybeans, cooked and shelled
In stockpot or deep pot, brown ground beef and
drain juice. Drain corn, pinto beans, soybeans,
and ranch beans; add to ground beef. Add tomatoes, green beans with juice, and seasoning packets. Add water. Heat until boiling, and simmer
30 minutes. For those with tender taste buds, use
diced tomatoes and half of taco seasoning.
Serves 12. 205 calories, 5 g fat, 2 g saturated fat,
25 g CHO, 76 mg calcium., 15 g protein.
♥ A soy-rich diet may reduce the risk of
certain types of cancer, particularly
breast cancer and prostate cancer.
♥ The estrogen-like
properties of soy may
help alleviate
menopausal symptoms.
♥ Soy protein helps
control diabetes and
kidney disease.