Edamame

Boiled green vegetable soybeans in the pod.

Edamame (枝豆) (/ˌɛdəˈmɑːmeɪ/) is a preparation of immature soybeans in the pod commonly found in Japan, China, Hawaii, and Korea. The pods are boiled in water together with condiments such as salt, and served whole.

Outside East Asia, the dish is most often found in Japanese restaurants and some Chinese restaurants, but has also found popularity elsewhere as a healthy food item.

Name

The Japanese name edamame (枝豆) is commonly used in some English-speaking countries to refer to the dish. The Japanese name literally means "twig bean" (eda = "twig" + mame = "bean") and refers to young soybeans cropped with its twig. Edamame refers also its salt-boiled dish because of its prevalence.

In Chinese, young soybeans are known as maodou (Chinese: 毛豆; pinyin: máodòu; lit. 'hairy bean'). Young soybeans in the pod are known as maodoujia (Chinese: 毛豆荚; pinyin: máodòujiá; lit. 'hairy bean pod'). Because boiling in the pod is the usual preparation for young soybeans, the dish is usually identified via a descriptive name, such as "boiled maodou", or "salt-boiled maodou", depending on the condiments added, but like in Japan, simply saying the name of the bean, maodou, in a Chinese restaurant will produce salt-flavored, boiled maodou.

History

The earliest solid reference to the green vegetable dates from the year 1275, when the well-known Japanese monk, Nichiren Shonin, wrote a note thanking a parishioner for the gift of "edamame" he had left at the temple. A detailed history of edamame (764 pages, 2,025 references) is now available online.

• History of Edamame, Green Vegetable Soybeans, and Vegetable-Type Soybeans (1275-2009)

Preparation

Green soybeans in the pod are picked before they ripen. The ends of the pod may be cut before boiling or steaming.

The pods are then boiled in water or steamed. The most common preparation uses salt for taste. The salt may either be dissolved in the boiling water before introducing the soybean pods, or it may be added after the pods have been cooked. Boiled soybean pods are usually served after cooling, but can also be served hot.

Other condiments can also be used. Jiuzao (Chinese: 酒糟; pinyin: jiǔzāo; lit. 'wine dregs'), made from the highly fermented grain residue left over from the distilling of rice wine, can be used to add fragrance and flavor. Some recipes also call for Sichuan pepper for taste. Five-spice powder can also be used for flavoring.

Along with eating the beans whole, they can be served as a dip. Packets of seasoning for edamame dip can be found in many Asian/Oriental sections of food markets.

Nutrient content

Edamame

Nutritional value per 100 g (3.5 oz)
Energy	448 kJ (107 kcal)
Carbohydrates	12 g
Sugars	3 g
Dietary fiber	6 g
Fat	6 g
Protein	12 g
Vitamins	Quantity %DV†
Thiamine (B1)	17% 0.2 mg
Riboflavin (B2)	23% 0.3 mg
Niacin (B3)	7% 1.1 mg
Pantothenic acid (B5)	12% 0.6 mg
Vitamin B6	12% 0.2 mg
Folate (B9)	90% 358 μg
Vitamin C	13% 11.4 mg
Vitamin K	31% 37 μg
Minerals	Quantity %DV†
Calcium	5% 71 mg
Copper	44% 0.4 mg
Iron	14% 2.5 mg
Magnesium	17% 72 mg
Manganese	52% 1.2 mg
Phosphorus	15% 190 mg
Potassium	19% 569 mg
Zinc	15% 1.6 mg
†Percentages estimated using US recommendations for adults, except for potassium, which is estimated based on expert recommendation from the National Academies.

The United States Department of Agriculture states that edamame beans are "a soybean that can be eaten fresh and are best known as a snack with a nutritional punch".

Edamame and all preparations of soybeans are rich in carbohydrates, protein, dietary fiber, omega fatty acids and micronutrients, particularly folic acid, manganese and vitamin K (table).

Edamame beans contain higher levels of abscisic acid, sucrose, and protein than other types of soybean, and may contain carotenoids.

Consumption of edamame should be avoided by people who are allergic to soy.

See also

• Soybean