Steamed Edamame with Sea Salt Recipe
Steamed edamame with sea salt is the ultimate minimalist side dish from Japan: sweet, tender young soybeans steamed to perfection and finished with coarse sea salt. It is ready in under 10 minutes and requires almost no effort. Each serving packs an outstanding 12g of complete plant-based protein with only 125 calories, making it one of the best high-protein low-carb snacks and sides available.
Ingredients
- 400g edamame in pods (fresh or frozen)
- 1 tsp salt (for the cooking water)
- 1.5 tsp flaky sea salt (for finishing)
- Optional: sesame oil, chili flakes, garlic salt, or lemon juice for variations
Instructions
- Fill a large pot with water, add 1 tsp salt, and bring to a rolling boil.
- If using frozen edamame, there is no need to thaw first.
- Add edamame pods to the boiling water.
- Cook for 4-5 minutes until pods are bright green and tender, and the beans inside are heated through.
- Drain edamame in a colander.
- Transfer immediately to a serving bowl.
- Sprinkle generously with flaky sea salt.
- Toss to coat and serve immediately, warm or at room temperature.
- Eat by squeezing the beans out of the pods directly into your mouth and discard the pods.
Tips & Variations
- Cook edamame in well-salted water. Some of the salt penetrates the pods and seasons the beans inside.
- Serve with an extra bowl for the discarded pods for a clean table presentation.
- For garlic edamame: toss with 1 tsp sesame oil and 1/2 tsp garlic powder after steaming.
- For spicy edamame: sprinkle with shichimi togarashi (Japanese seven spice) or red chili flakes.
- For citrus edamame: finish with a squeeze of lemon or yuzu juice and a tiny pinch of lemon zest.
Nutrition Breakdown
Calories: 122 kcal
Protein: 12g
Fat: 5.2g
Carbs: 9g
Fiber: 5.2g
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Frequently Asked Questions
Is edamame the same as soybeans?
Edamame are immature soybeans harvested while the pods are still green. Regular soybeans are the fully mature dried version. Edamame has a sweeter, more delicate flavor than mature soybeans.
Can you eat the edamame pod?
The pods are not typically eaten as they are tough and fibrous. Eat the beans inside by squeezing the pod with your teeth to pop the beans directly into your mouth.
Is edamame low carb?
Edamame has about 9g total carbs and 5g fiber per serving, giving 4g net carbs. It is moderate in carbs but very high in protein, making it a nutritious choice even for lower-carb diets.
Is frozen or fresh edamame better?
Both are excellent. Frozen edamame is picked at peak ripeness and flash frozen, preserving nutrients and flavor. It is often more convenient and available year-round.
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Per serving
Track This Recipe
121 cal | 11.9g protein | 5.2g fat | 8.9g carbs per serving
Shopping List
vegetable
spice
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