Spicy Garlic Edamame

By Amber Arevalos

Edamame is a soybean that is harvested from pods.  You can find them in shells or harvested where the bean is removed from the shell in stores.  They are nutritious and easy to find in many markets these days.  Edamame is a typical food in Asian-type restaurants and places where healthy foods are sold.  The buzz of this nutritious and flavorful food has been spreading.

One cup of cooked edamame has 224 calories, 18.4 grams of protein and only 13.8 grams of carbohydrates.  There are also 8 grams of fiber, 3.52 micrograms of iron, magnesium, potassium, zinc and selenium.  

The nutrition benefits of edamame are plenty.  You can find on organicfacts.net that edamame can boost the immune system, improve bone health and support a healthy digestive system.  It can also help with weight management since it contains high amounts of protein and minimal fat.  It may even have the potential to prevent cancer because of the number of isoflavones.  This food item is one of the most excellent sources of plant-based protein. 

Another great ingredient in this recipe is garlic.  Garlic has been long used as a medicinal property for centuries.  This ingredient has been used in ancient civilizations such as Egypt, Babylon, Greece and China. It is a potent flavor that is part of the onion family.  One of garlic’s most well-known health benefits is its ability to boost the immune system.


  • 1 cup water
  • 3 cloves garlic, minced
  • 1 tbsp chili paste
  • 1/2 tsp salt 
  • 1 10-ounce bag edamame in
    their shells 
  • 2 tsp olive oil
  • 2 tsp soy sauce


  1. Add one cup of water to a small pot and add the edamame. Boil for 3 to 5 minutes, and drain.
  2. Mince the garlic, then place the garlic and olive oil in a small frying pan. Sautee on medium heat for 2 minutes. Stir constantly so it doesn’t burn.
  3. Add the cooked garlic to a small bowl and combine with the chili paste, soy sauce, and if using, extra salt.
  4. Pour the sauce over the warm edamame and stir.  Serve. 

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