Edamame: Nutritional Information

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Edamame and Tomato (click for full sized image)
Edamame and tomato salad

Raw:  The body's protein-digesting protease enzyme 'trypsin' will be inhibited so do not consume raw edamame in large amounts.
High in top-quality (cf. meat and milk) protein. 100 grams of boiled edamame contains 11.5 grams of protein.
Polyunsaturated (primarily linoleic acid), monounsaturated (oleic acid) and saturated (primarily palmitic acid) fats make up 54%, 23% and 16% respectively of the fat in soybeans.
One of the few plant sources of omega-3 fatty acids, in this case linolenic acid, essential nutrients for infants and believed to reduce the risk of heart disease and cancer. One of only two plant foods known to contain all the essential amino acids, similar to those found in meat (the other plant is amaranth). Lowers blood cholesterol levels. Rich in B-vitamins, particularly niacin, pyridoxine and folacin (folic acid). High in calcium and this has an absorption rate comparable to milk.

100g raw beans contain:
590 mg potassium
58 mg calcium
62 mg magnesium
170 mg phosphorus
2.7 mg iron
240 µg beta-carotene
22 µg retinol
1.6 mg niacin

0.31 mg vitamin B1
0.15 mg vitamin B2
0.15 mg vitamin B6
27 mg vitamin C
0.8 mg vitamin E (Alpha-Tocopherol)
6.5 mg vitamin E (Gamma-Tocopherol)
30 µg vitamin K
320 µg folic acid

How to Enjoy it:

The advantage of eating the immature, green soybeans instead of the ripened, dried seeds is the better taste, crunchy texture, and appealing green appearance. They taste good cold or hot, and the attractive bright green color enhances the appearance of many dishes. Additionally, the young, green soybeans are more easily digested since the complex carbohydrates (oligosaccharides) of the mature seeds are not yet formed..

Instructions for cooking 20-30 pods:

1. Remove pods from the stems.
2. Wash the pods and rub well with 1 teaspoon of salt.
3. Bring to boil 1/2 litre of water with 2 teaspoons of salt.
4. Boil the pods for 3-4 minutes. Drain and cool immediately by spreading the pods on a sieve or colander (note: do not rinse).
5. Eat the beans by squeezing the pods - the beans pop out into the mouth.

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