Healthy & Special Diets > Recipes for Weight Management > High-Satiety Recipes > Snacks that Curb Hunger

Spicy Garlic Edamame

A high-protein, high-fiber snack that's both satisfying and flavorful, perfect for curbing hunger and supporting weight management goals. This recipe combines the natural goodness of edamame with a kick of spice and the savory notes of garlic.

Prep Time
5 minutes
Cook Time
10 minutes
Servings
2
Ingredients
  • 1 lb Edamame (in pods)
  • 1 tbsp Olive Oil
  • 2 cloves Garlic
  • 1/2 tsp Red Pepper Flakes
  • 1 tbsp Soy Sauce (low sodium)
  • 1/2 tsp Sesame Oil
  • to taste Salt

Preparation

Rinse the edamame pods thoroughly under cold water. Mince the garlic cloves.

Sautéing

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 until fragrant, being careful not to burn the garlic.

Cooking the Edamame

Add the edamame pods to the skillet. Pour in the soy sauce and sesame oil. Stir well to coat the edamame evenly with the garlic and spice mixture.

Steaming

Add about 1/4 cup of water to the skillet. Cover and steam the edamame for 5-7 minutes, or until the pods are bright green and tender. Stir occasionally to ensure even cooking.

Finishing Touches

Remove the lid and allow any remaining liquid to evaporate. Season with salt to taste. Serve immediately while hot.

Serving Suggestions

Serve as a snack or appetizer. You can eat the edamame directly from the pods by squeezing them into your mouth, discarding the pods. Garnish with sesame seeds if desired.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 120-130 kcal
  • Protein: 11-12g
  • Fat: 5-6g
  • Carbohydrates: 9-10g (Fiber: 5g)
    • Note: These values are estimates and can vary based on the specific ingredients used and preparation methods.

    Other Important Considerations for Nutrition

    • Sodium: Be mindful of the sodium content in soy sauce, especially if you are watching your sodium intake. Opt for low-sodium soy sauce.
    • Fiber: Edamame is a great source of fiber, which aids in digestion and promotes satiety.
    • Protein: The high protein content helps keep you feeling full and satisfied, reducing the likelihood of overeating.
    • Portion Control: Even healthy snacks should be consumed in moderation. Be mindful of your portion sizes to stay within your calorie goals.

    ← Spicy Edamame Turkey and Quinoa Stuffed Bell Peppers →

    FAQ

    • Can I use frozen edamame?

      Yes, you can use frozen edamame. There is no need to defrost it first. Simply add it to the skillet and follow the recipe as directed, you may need to add more cooking time.
    • How can I adjust the spice level?

      Adjust the amount of red pepper flakes according to your preference. For a milder flavor, use less or omit them altogether. For a spicier kick, add more or use a pinch of cayenne pepper.
    • Can I use other seasonings?

      Yes, feel free to experiment with other seasonings. Garlic powder, onion powder, smoked paprika, or a sprinkle of your favorite herb blend can add different flavor dimensions.
    • Is this snack suitable for vegans?

      Yes, this spicy garlic edamame recipe is vegan-friendly.