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Edamame Health Benefits and Sample Recipe

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Edamame is one of the bean vegetables people know today. It is a preparation of young soybeans in a pod and usually found in dishes from East Asia. The pods can be boiled, steamed, or microwave and the pod ends are usually cut before cooking. The following are the health benefits of edamame, along with a sample recipe.

Health Benefits


Edamame contains fiber which acts as a sweep, helping the body remove harmful agents like toxins and free radicals from the system; this way, disorders like heart disease and cancer are prevented. Fiber also helps lower blood glucose levels, as well as, low-density lipoprotein or bad cholesterol levels; this property helps reduce the risk of having diabetes mellitus and cardiovascular disorders like hypertension, atherosclerosis, coronary artery disease, and stroke. Fiber also promotes digestion and metabolism, allowing regular bowel movement and preventing digestive problems like constipation, diverticulitis, and hemorrhoids.


Another health benefit of edamame is its anti-cancer properties. According to Organic Facts, clinical trials have found that soy extract may considerably lower and inhibit tumor growth. Hence, eating edamame may be considered a potential part of cancer treatment in the future.

Sample Recipe

A sample recipe that uses edamame is Risotto with Edamame, Arugula and Porcini. According to Eating Well, the ingredients include edamame, arborio rice, water, porcini mushrooms, lemon zest, lemon juice, salt, ground pepper, arugula, and Parmesan cheese.

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To prepare, as per the publication, the mushrooms and water are brought to a boil in a small saucepan over high heat. Then, the pan is covered and removed from the heat and allowed to stand for about ten minutes, until the mushrooms are softened. Next, a fine-mesh sieve is lined with a wet paper towel and placed over a large measuring cup or medium bowl. Then, the mushrooms and liquid are poured into the sieve and the liquid is reserved. The mushrooms are transferred to a cutting board and allowed to cool mildly, before they are coarsely chopped. After that, water is added to the strained liquid to meet four and a half cups. Next, the mushrooms and the liquid are set aside. Once done, the edamame is covered with water in a small saucepan and is brought to a boil over high heat. Heat is reduced to medium and simmered for two minutes. Then, the food is set aside in the cooking water. After that, the rice and shallot are placed in a three-quart baking dish that will fit and rotate properly in the microwave. Then, oil is heated until the rice is evenly coated; the rice is spread evenly in the dish and microwave, uncovered, until it appears opaque and begins to color in one or two spots for three minutes. Once done, the lemon zest and juice, pepper, salt, and the reserved chopped mushrooms and mushroom water are combined and heated in the microwave for nine minutes. They are stirred well for nine minutes, until the rice is tender but firm in the center and most of the liquid has been absorbed. After that, the dish is cooked in three-minute intervals, stirred, and tested for doneness. The edamame is drained and added to the risotto along with the arugula and Parmesan, until the arugula is wilted. Then, the dish is served.

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Edamame is one of the nutritious food options people have today, with is many health benefits. Thus, it can be easily added to various meal recipes for families and friends.

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