food Chat
Edible green soybeans becoming a
immediately out of the field. They are when it comes to nutrition. A ½-cup
culinary staple
sold frozen in the pods or shelled. serving of edamame packs a whopping 9
grams of protein, 3.6 grams of fiber and
Edamame, edible green soybeans, are
403 milligrams of potassium into only 90
the latest Asian specialty to become a sta-
calories.
ple in American restaurants and super-
markets. Even McDonald’s salads feature
Edamame ideas
the bright green beans, and specialty
• Edamame can be used in most
produce suppliers are reporting strong
main dish and salad recipes that
retail sales for both fresh and frozen
call for peas. Green soybeans will
forms. The March 2009 issue of Health
have a crisper texture and nuttier
Magazinelisted frozen edamame as one
taste than peas, and just like peas,
of the “Five Best Foods for your Buck.”
can be served alone as a delicious
Edible soybeans are a different variety
side dish.
from soybeans grown for livestock feed,
• Add to soups, stews and making macaroni and cheese or
oil or tofu because they are larger and
stir-fry dishes. other pasta dishes.
taste sweeter. The pods are picked when
Although the beans are just slightly
• Add to pasta water during the Here are some recipes to introduce
the beans are tender and sweet, then
larger than peas, they are “green giants”
last few minutes of cooking when your family to edamame.
cleaned, blanched and flash-frozen
Chicken Fricassee with Edamame and Orzo
Adapted from Simply Soy by the Iowa Soybean Council
Makes 4 servings
Beef, Tofu and Edamame Stir Fry
4 boneless, skinless chicken 1 c. Chardonnay or other dry
breast halves white wine
Adapted from the United Soybean Board
Salt and pepper, to taste 1 c. frozen shelled edamame
Makes 6 servings
2 t. butter (shelled green soybeans),
2 T. plus 1 t. soybean, canola or other ½ t. minced fresh ginger ¾ c. chopped green onions thawed
vegetable oil, divided 1 T. cornstarch ½ c. diced carrot 1 c. whipping cream or
4 c. fresh broccoli flowerets 1 to 2 T. soy sauce ½ c. diced ham 1 (12-oz.) can fat-free
1½ c. red bell pepper strips 2 T. water 2 cloves garlic, minced evaporated milk
1 (10-oz.) package frozen 1 (7- to 8-oz.) package firm, 1 c. fat-free, less-sodium 3 c. hot, cooked orzo
shelled edamame (shelled water-packed tofu, drained, chicken broth (about 1½ c. uncooked)
green soybeans) cut into chunks ¼ c. chopped fresh parsley
½ c. chopped green onion Hot, cooked rice, Asian
Sprinkle chicken with salt and pepper. Melt butter in a large, nonstick skillet over
1¼ lbs. sirloin steak, fat trimmed noodles or vermicelli
medium-high heat. Add chicken; cook 3 minutes on each side or until browned.
and cut into thin strips
Remove chicken from pan.
In a large skillet or wok, heat 1 tablespoon oil over medium-high heat. Add broc-
coli and red pepper. Cook, stirring constantly, until vegetables are tender crisp, for
Add onion, carrot and ham to pan. Cook 4 minutes or until lightly browned. Stir
3 to 4 minutes. Stir in edamame and onion. Cook 1 minute or until edamame is no
in garlic; cook for 30 seconds or until fragrant. Stir in broth and wine, scraping the
longer frozen. Remove vegetables with a slotted spoon. Place in a bowl; cover to
pan to loosen any browned bits.
keep warm.
Return chicken to pan; bring to a boil. Add edamame. Cover, reduce heat and sim-
Heat 1 tablespoon oil in wok over medium-high heat. While oil is heating, com-
mer 10 minutes or until chicken is done.
bine ginger, cornstarch, soy sauce, water and 1 teaspoon oil in a small bowl or
Remove chicken from pan; cover with foil to keep warm. Add whipping cream
measuring cup, to make a paste. Set aside.
to skillet. Cook, uncovered, over medium-low heat for 8 minutes or until
Add beef strips to hot oil. (Do not crowd; strips should be in a single layer. Cook
slightly thickened.
in two batches, if necessary.) Stir and cook until almost done. Stir in vegetables.
Divide orzo among four plates. Top each plate with 1 chicken breast, ¼ of the
Add tofu; toss or stir until tofu is heated through. Serve over hot rice or noodles.
sauce and about 1 tablespoon parsley.
Edamame Layered Salad
Tuna Edamame Salad
Adapted from the Ohio Soybean Council
Makes 8 to 10 servings
From the United Soybean Board
Make 4 servings
6 c. shredded lettuce 1 (10-oz.) package frozen
1 c. chopped celery shelled edamame (shelled
1 c. frozen shelled edamame ½ c. golden raisins
1 c. chopped red onion green soybeans), thawed
(shelled green soybeans), ¼ c. diced red onion
1 (15-oz.) can soybeans, white 2 c. shredded reduced-fat
cooked according to pack- ¼ c. bottled reduced-fat Italian
or black, rinsed and drained Cheddar cheese
age directions salad dressing
½ c. light mayonnaise ¼ c. bacon bits or cooked,
1 c. cherry tomato halves Pita bread or whole-wheat
4 oz. soft silken tofu crumbled bacon
1 c. shredded carrots crackers, optional
1 (6-oz.) can water-packed
Place lettuce in a large salad bowl; layer celery and onion on top.
tuna, drained
In food processor or blender, combine mayonnaise and tofu. Spoon over onions; In a medium bowl, mix edamame, tomatoes, carrots, tuna, raisins and onion. Pour
top with soybeans and edamame. Sprinkle with cheese. Garnish with bacon. Chill dressing over salad and toss gently until well-combined. Serve with pita bread or
2 to 3 hours. whole-wheat crackers, if desired.
Ohio’s Country Journal • July 2009 •Country Life 33
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