Healthy & Special Diets > High-Protein Recipes > High-Protein Snacks > Edamame

Spicy Garlic Edamame

A quick and easy high-protein snack featuring edamame, garlic, and a touch of spice. Perfect for satisfying hunger between meals or as a healthy appetizer.

Prep Time
5 minutes
Cook Time
5-7 minutes
Servings
4
Ingredients
  • 1 lb Edamame (in pods)
  • 1 tbsp Olive Oil
  • 3 cloves, minced Garlic
  • 1/2 tsp (or more to taste) Red Pepper Flakes
  • 1 tbsp Soy Sauce (low sodium)
  • 1 tsp Sesame Oil
  • to taste Salt

Preparation

Thoroughly wash the edamame pods under cold running water to remove any dirt or debris. This ensures they are clean and ready for cooking.

Sauté Garlic

Heat the olive oil in a large skillet or wok over medium heat. Add the minced garlic and red pepper flakes. Sauté for about 30 seconds, or until the garlic is fragrant, being careful not to burn it. Burnt garlic will impart a bitter taste.

Cook Edamame

Add the edamame pods to the skillet and toss to coat them with the garlic-infused oil. Pour in the soy sauce and sesame oil. Increase the heat to medium-high and cook for 5-7 minutes, stirring frequently, until the edamame is bright green and slightly blistered. This ensures the edamame is heated through and absorbs the flavors.

Season and Serve

Season with salt to taste. Remember that soy sauce is already salty, so add salt judiciously. Serve immediately while hot. Encourage diners to pop the edamame directly into their mouths and discard the pods.

Nutrition Facts Estimated per 100g of product

Calories: ~122, Protein: ~11g, Fat: ~5g, Carbohydrates: ~9g. These values are estimates and can vary based on specific ingredients and preparation methods.

Other Important Considerations for Nutrition

Edamame is a complete protein source, meaning it contains all nine essential amino acids. It is also a good source of fiber, vitamins, and minerals. Choosing low-sodium soy sauce helps to reduce the overall sodium content of the snack. This recipe can be easily adapted to different spice preferences by adjusting the amount of red pepper flakes used.

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FAQ

  • Can I use frozen edamame?

    Yes, you can use frozen edamame. There is no need to thaw the product, add directly to the hot pan.
  • Can I make this recipe without red pepper flakes?

    Yes, if you prefer a milder flavor, you can omit the red pepper flakes entirely.
  • How do I store leftover cooked edamame?

    Store leftover cooked edamame in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet or microwave before serving.