Crispy Baked Edamame: Snackable Roasted Soybeans

Crispy Baked Edamame
Stephanie Lang, MS, RDN, CDN
Total Time 95 min
Prep 5 min, Cook 90 min
Yield 4 (1/2 cup each)

Soy is one of the few plant foods with all the amino acids your body needs to make protein. Soy is also good source of fiber and micronutrients like potassium, magnesium, copper and manganese as well as a variety of phytochemicals including isoflavones, saponins, phenolic acids, and sphingolipids.

While soy's effect on health is an active area of research, evidence shows that soy's estrogen-like compounds are not associated with risk of hormone-related cancers. Try to use it in the form of soybeans, soy milk, tofu, or miso instead of processed cereals, bars, and other snack items.

Ingredients

  • 1 pound bag frozen shelled edamame (about 4 cups)
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Preparation

  1. Let the shelled edamame thaw on the counter for at least one hour. Lay onto a dry clean dish towel and blot dry.
  2. Preheat oven to 350F.
  3. Arrange the edamame on the baking sheet. Drizzle with 2 teaspoons olive oil and sprinkle with salt and pepper.
  4. Bake for 30 minutes, stirring every 10 minutes, until crispy.

Ingredient Variations and Substitutions

Get creative with flavors and spices. Try tamari or soy sauce (no need to add extra salt if using this) with ground ginger and garlic; or smoked paprika for a bolder flavor.

You could even use curry powder or turmeric for a fragrant fix.

Cooking and Serving Tips

Use these protein-rich beans as a topper for salads and soups. Or, pack them in a to-go container and enjoy for a mid-afternoon snack. Keep leftovers in the refrigerator. You can find shelled soybeans or soybeans in the pod in the freezer section of most grocery stores.

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