4/5 Edamame Soup
I simply love snacking on warm edamame. I can and have eaten them by the bowl full. Edamame are soybeans that come in their own shell (for mad snacking) or shelled (think stir fry/salads/soup). They can be found in the freezer section of most grocery stores. You may boil them for a scant five minutes, dust with your favorite spices like chili, lemon pepper or garlic and enjoy. Edamame in the shell are especially fun to eat because like pistachios, they require your participation to get the beans out of the shell. I put the entire thing in my mouth and pry the beans out with my tongue and the back of my teeth. Why not!
The shelled variety are ridiculously easy to eat. They add a sensational, nutty flavor to anything. They can be served cold on a salad or warm in a stir fry…or even made into an edamame soup, which I whipped up the other night and shared with you below. It was quite tasty and filling.
Here are just a few of the nutritional benefits of these lean green beans from WebMD. I am impressed.
Here’s what you’ll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
- 120 calories
- 9 grams fiber
- 2.5 grams fat
- 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
- 0.5 gram monounsaturated fat
- 11 grams protein
- 13 grams carbohydrate
- 15 mg sodium
- 10% of the Daily Value for vitamin C
- 10% Daily Value for iron
- 8% Daily Value for vitamin A
- 4% Daily Value for calcium
As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you’ll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it’s quite high in iron; it has about as much as a 4-ounce roasted chicken breast.
Thank you WebMD for the tasty facts.
Edamame Soup
Makes 3 large servings or 4 average size bowls
by: S. Duquet
Ingredients
5 C frozen shelled edamame (soybeans)
4 C water
4 stalks of celery chopped
3 cloves of garlic chopped
1/4 tsp black pepper
1 Tbsp tamari or low sodium soy sauce
Make it Happen
~Put all ingredients in a large stock pot and bring to a boil.
~Reduce heat and simmer for 20 minutes or until the edamame and celery are tender. Remove pot from heat. Carefully scoop out several cooked edamame for garnish before blending.
~Allow soup to cool enough to transfer to food processor or blender. Blend for several minutes until smooth.
~Reheat if necessary and garnish with reserved edamame.
This soup came out fluffy and rich like a luxurious bisque. It was dense, silky and nutty. It was a cinch to create and is as green as can be. Healthy food that tastes like fatty food. I can love that.
Have a delicious day.
Tags: compassionate eating, cooking with edamame, dairy free, edamame, edamame recipe, hearty vegan recipe, plant based diet, vegan soup, vegan soup recipe, vegan wannabe
