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 and I keep a bag of them in the freezer all the time.
Everyone on a gluten free diet (and everyone in North America) needs more fibre so don’t give up on beans. Try different beans, try different recipes and just keep trying. You’re bound to find some you like.
Check out this post for 33 High Fibre Gluten Free Recipes for ideas to add more fibre to your everyday eating.
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Ingredients
Most of us aren’t tracking 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, shelled edamame beans or edamame bean pods
- gluten free soy sauce
See recipe card for exact amounts.
How to Buy Edamame Beans
You can find edamame in the freezer section sold in bags of whole pods or shelled beans. If you haven’t bought them before, add them to your grocery list right now.
I've never bought anything frozen online but you certainly can. Seapoint Farms sells frozen edamame soybeans in pods as well as dry-roasted beans.
Once you've got edamame in your freezer follow the package instructions to boil them on the stove or in the microwave. It's quick and easy.
How to Serve an Edamame Bean Snack
Whether you buy beans shelled or in the pod, edamame can be prepared and served right at the kitchen counter. Having a tasting party is a fun way to actually figure out what you like best.
In this YouTube video from Taiji's Kitchen he cooked edamame pods four different ways. 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.
Shelled Edamame Beans
For an easy edamame bean snack toss cooked beans with a dash of gluten free soy sauce and a pinch of sea salt. Taste one plain so you can see how a little seasoning really transforms the taste.
Edamame Beans in Pods
If you like to eat with your fingers then cook the whole pods. Boil them according to the package directions then dry roast in a frying pan with a sprinkle of salt. If you want a messy snack toss the whole pods with a quick sauce (like Taiji did in his video) then bite on the pod to squeeze out the beans and lick the sauce off each pod. Deliciousness!
Snacks vs Treats
What’s the difference between a snack and a treat? With so much processed food and fast food available this is a fun topic for around the dinner table, especially with kids.
Food manufacturers seem to have combined these two categories over time. Young people are often shocked to learn that adding the word healthy in front of any food doesn’t make it healthy. That’s just marketing.
Come up with your own definitions and have fun with it. I intentionally combined Snacks & Treats into one category on my blog to visually demonstrate the difference. Grab a tablet or laptop and click the category Snacks & Treats on my website. Just scroll the images and any kid can see the difference between them.
You’re more likely on your phone so here are eight recipes under Snacks & Treats.
- Hummus and Cinnamon Churros
- Roasted Chickpeas and White Chocolate Candy Cane Popcorn
- Hot & Spicy Mixed Nuts and Edible Cookie Dough Balls
- Edamame Bean Snack and Corn Dogs
My preference is to choose homemade snacks and treats as often as possible. The sooner your kids learn this the healthier they’ll be in the long run.
Recipes Using Edamame Beans
Edamame beans aren’t just for snacking. Challenge yourself to incorporate them into recipes you already make.
I cook one or two cups of shelled beans and put them in a clear container at the front of the fridge. Then I use them in the following recipes.
- 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 Buddha Bowl.
- Put a cup of cooked edamame into Homemade Chili.
- Add them to filling for tacos, quesadillas or on top of a nacho salad.
- Make a Vegetable Stir Fry and add a few beans or a whole cup.
- Throw a handful into a Breakfast Hash for breakfast, lunch or dinner.
- Add some to any soup or pasta dish where it makes sense to you.
When you make a habit of trying new foods, over time you’re guaranteed to add more variety to your diet plus find new dishes you love to make. A gluten free diet should never be boring.
I’d love to hear in the comments below if you made an easy edamame bean snack or what else you did with them.
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? I'll help to get you from overwhelmed and frustrated to confident and cooking gluten free food everyone wants to eat, as quickly as possible. Start with these 29 Tips for cooking with GF flour.
🎉 Exciting news! Cooking classes are back and Adventures in a Gluten Free Kitchen, a membership, is coming soon. Join the waitlist!
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