Add this Easy Edamame Bean Snack to your list of healthy, gluten-free snacks. These immature soybeans are soft and delicious with a sort of nutty, buttery unique flavour. Like all beans they're full of fibre, vitamins and nutrients. Keep a bag in the freezer at all times for a five minute snack.
Everyone on a gluten free diet (and everyone else) needs more fibre so don’t give up on beans. Try different beans, try different recipes and just keep trying. In my post 33 High Fibre Gluten Free Recipes you'll get ideas for snacks, soups, salads and more.
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Ingredients
Most of us aren’t tracking exactly how much fibre we eat but if you are, edamame beans have 8 grams of fibre per cup. That’s almost a third of the recommended daily amount.
- Frozen edamame beans, shelled or bean pods - Get these on your grocery list and in your freezer this week.
- Gluten free soy sauce - I recommend you stock only one bottle of this kitchen staple. It's not worth keeping a gluten-free and a gluten-filled sauce. That increases the chance of a mistake, it's always sad for the gluten free eaters, and the pennies you thought you'd save are gone. No one needs this stress at home.
- Soy sauce vs Tamari - Use what you have but compare other brands. The day will come when the store that always has your favourite, doesn't have it any more. For more on this taste comparison, check out this post, gluten free tamari vs soy sauce.
- Sea salt flakes - Don't leave salt as an after thought. Buy quality sea salt flakes and try them on these beans, my salted caramel cheesecake cupcakes, homemade Eatmore Bars and all the places you see them being sprinkled.
See recipe card for complete ingredient list and exact amounts.
Instructions
Follow the package instructions to boil frozen edamame on the stove or in the microwave. It's quick and easy.
Adventurous cooks might enjoy learning four ways to cook edamame in this YouTube video from Taiji's Kitchen. Although I'm not likely to thaw my frozen beans I love learning how different cultures prepare foods and Taiji's video was informative and entertaining.
Serving Edamame Beans
Edamame can be prepared and served right at the kitchen counter. This is the perfect time to have a quick taste test between soy sauce or tamari. For those of you with a more refined palate I suggest you have an actual Soy Sauce Tasting Party. This is a fun way to compare brands, recipes and ingredients.
Serving Whole Edamame Pods
If you like messy snacks you want the beans in their pods. Boil according to package directions then dry roast in a frying pan. Serve with soy sauce and a sprinkle of salt or make the quick sauce Taiji prepares in his video. Bite on the pod to squeeze out the beans and lick the sauce off each pod. Delicious!
Table Talk: Snacks vs Treats
With so much processed food and fast food available the definition of snacks and treats is a fun table conversation, especially with kids.
Food manufacturers have combined these two categories over time. Kids are shocked to learn that adding the word healthy in front of any food doesn’t make it healthy and what is a natural flavouring.
On this website I intentionally categorized Snacks & Treats together for this reason. Click on gluten free Snacks & Treats and any kid can point to what's healthy and what's sugary. Homemade and store bought can be part of the conversation too.
Buying Edamame Beans & Pods
I've never bought anything frozen online but I see Seapoint Farms sells frozen edamame soybeans in pods as well as dry roasted edamame beans.
Top Tip: Eat More Beans
Once edamame beans are in your kitchen just look for more ways to use them. Here are a few ideas.
- Add them to this Easy Bean Salad (as extra beans or in place of the green beans).
- Throw a handful into any salad like this one, Greens with Asian Dressing.
- Include them in a healthy Buddha Bowl.
- Put a cup of cooked edamame into Homemade Chili with beans.
- Make a Vegetable Stir Fry and add a few beans or a whole cup.
Easy Edamame Bean Snack
Ingredients
SHELLED EDAMAME BEANS
- 1 cup frozen, shelled edamame beans
- sea salt to taste
- gluten free soy sauce
WHOLE EDAMAME BEAN PODS
- 2 cups frozen, edamame bean pods
- sea salt to taste
Instructions
SHELLED EDAMAME BEANS
- Bring 4 cups of water to a boil in a medium pot.
- Add shelled beans and boil for 2-3 minutes.
- Drain well. Season with sea salt and soy sauce.
WHOLE EDAMAME BEAN PODS
- Bring 4 cups of water to a boil in a medium pot.
- Add whole pods and boil for 5-6 minutes.
- Drain well. Season with sea salt and serve.
Notes
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New here? Overwhelmed or frustrated with gluten free? Get started with this guide to understanding gluten free flour. I guarantee, you can learn to cook gluten free food everyone wants to eat.
🎉 Exciting news! Adventures in a Gluten Free Kitchen, a membership for gluten free cooks who want to learn together, is here. Click to learn more!
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More Healthy Snacks
Double your snack options by making variations of the recipes you like. Try hummus with roasted red peppers or beets. Homemade bars and balls are generally healthier than store bought (read the ingredients!) but you can perfect yours by decreasing the sugar and adding a variety of nuts and seeds.
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