An Asian Favorite Infiltrates American Kitchens
By Dana Harrison-Tidwell Photography by Marty Snortum Studios

Long a cornerstone of Asian cuisine, the humble soybean is rapidly finding its way into favorite mainstream American recipes. And from the look of things on the nutrition chart, the green vegetable soybean that the Japanese call edamame may just be the greatest wonder veggie of all time.

One 1/2 cup serving of edamame contains approximately 11 grams of protein, less than 1 gram of saturated fat, and less than 30 milligrams of cholesterol. In addition, edamame are high in iron, isoflavones, Vitamin C and fiber. Thousands of health studies have suggested that introducing regular servings of soy into our diets has the potential to help avert and possibly reverse any number of medical conditions, including heart disease and cancer. Picked when they are grown but not entirely mature, edamame can be steamed whole in their fuzzy bright green pods, shelled and eaten as an appetizer. They can also be shelled after harvesting to be used immediately, or frozen for later use. The hearty little beans hold up well in the freezing process, and are easy to find in this form in your local health food grocery stores.

While we can’t say that eating soybeans will take care of everything that ails you, we can tell you that edamame can be worked into your diet almost seamlessly. With a flavor that evokes a sort of buttery-nuttiness, the freshly crisp texture of the young green soybean is like the little black dress of the vegetable world – it complements just about any meal you can imagine. Edamame can be added to stews, soups, vegetable medleys, or simply steamed and enjoyed with a light sprinkling of salt. Just about anywhere a bean can go, edamame can easily follow. Regardless of how you prepare them, edamame are sure to help reinforce the idea that eating healthier is easier than you think, and a whole lot tastier!

Resources:
• Cooking Light, “The Mod Pod,” www.cookinglight.com
• Edamame Resources, University of Kentucky, Department of Agriculture, www.edamame.org
• Food Lover’s Companion by Sharon Tyler Herbst, © 2001, ISBN#0-7641-1258-9

Soybean Succotash with Sesame Ginger Vinaigrette (serves 8)
Soybean Succotash
24 oz whole kernel corn
24 oz edamame (soybeans)
1/2 cup chopped red bell pepper
1/2 cup chopped yellow or white onion
1/2 cup chopped green onion
5 tbsp olive oil
Sprinkle of kosher salt

Sesame Ginger Vinaigrette
1/2 cup olive oil
1/2 tsp sesame oil
1/4 cup honey
1/2 cup balsamic vinegar
2 tbsp sesame seeds
2 tbsp fresh grated ginger
1/4 tsp minced garlic
1/4 tsp red pepper flakes

In a small glass bowl, whisk together all ingredients. Transfer to a sealable glass container and refrigerate until ready to use.