Farm Finder: Washington – Oregon
Edamame (Vegetable Soybeans) Recipes
From Agricultural Systems, courtesy of Carol Miles and Gayle Alleman, Washington State University
Marinated Edamame Salad
Adapted from a recipe in The Complete Soy Cookbook by Paulette Mitchell, Macmillan 1998.
Dressing: 2 cups green beans, cut in 2-inch lengths |
Whisk together the dressing ingredients; adjust seasonings to taste. Set aside. Put green beans in a microwave-proof dish with 1/4 cup water. Cover and microwave on high about 3-4 minutes until crisp-tender (or steam). Drain well. Add edamame. Toss the bean mixture and remaining salad ingredients, except lettuce, in a medium bowl. Whisk dressing again, pour over salad and toss. Cover and refrigerate at least one hour. When ready to serve, arrange endive on salad plates. Top with marinated bean mixture. Serves 4 as a light lunch – just add your favorite bread. |
Vit. A 268 RE, Vit. C 82 mg, Sodium 129 mg, Calcium 214 mg, Iron 4 mg.
Edamame Succotash
Recipe developed by Matt Costello, chef at Palace Kitchen – Seattle, Washington
Edamame Succotash Garlic Cream |
Place all the vegetables except the scallions in a saucepan. Add garlic cream to cover heat. Gently add scallions to finish and season with salt and pepper.
For the garlic cream, combine the garlic and the cold milk in a saucepan. Bring to a boil and turn off heat. Let cool. Strain and discard the milk. Puree the blanched garlic and stir in cream. Serve with roast pork or chicken by ladling the entire mixture around with a little of the cream as a sauce. |
Three Bean Salad
Recipe by Jazmines, Olympia, Washington 360-786-6590
1/2 cup edamame beans, par boiled & depodded |
Combine all the ingredients into a bowl, cover with oil, vinegar, garlic, salt and pepper. Marinate at least one hour in refrigerator. Serve with a Greek salad, tossed with oil and vinegar. Fresh bread compliments the dish. Serves 4. |
Asian-Style Edamame and Corn
The traditional Asian flavors of ginger, sesame oil, rice vinegar and soy sauce set the stage for edamame and corn in this chilled salad. Adapted from a recipe in The Complete Soy Cookbook by Paulette Mitchell, Macmillan 1998.
Dressing Salad |
Whisk dressing ingredients together, adjust seasonings to taste. Set aside. Add the corn and bell pepper to the edamame, toss with dressing. Serve on lettuce greens. Makes 4 servings. * To toast sesame seeds, place in dry skillet over medium heat. Shake gently until seeds begin to pop and turn golden brown. Cool. |
Calories 186, Fat 7.4 g, Protein 13 g, Carb 21
g, Fiber 5 g, Cholesterol 0 mg,
Vit. A 103 RE, Vit. C 37 mg, Sodium 283
mg, Calcium 140 mg, Iron 2.8 mg.
Herbed Edamame
Any fresh herbs turn edamame into a delightful side dish. Try these for starters. Recipe adapted from Mauny's Kitchen Table recipes: www.maunyskitchen.com.
2 cups cooked and shelled edamame |
Toss edamame beans with remaining ingredients over medium heat for about one minute. Variation: If you don't have all of the herbs called for, used more of the ones you do have. Even one fresh herb adds delightful flavor to edamame. Try to avoid using dried herbs in this recipe. Makes 4 side-dish servings. |
Calories 160, Fat 9.2 g, Protein 11 g, Carb 10
g, Fiber 4 g, Cholesterol 0 mg,
Vit. A 21 RE, Vit. C 16 mg, Sodium 13 mg,
Calcium 133 mg, Iron 2.3 mg.
Pasta with Edamame and Kale
Often thought of only as a garnish, nutrient-rich kale pairs up with edamame in this flavorful pasta dish. Adapted from Maunyâs Kitchen Table Recipes: www.maunyskitchen.com.
2 tablespoons sunflower seeds 1 tablespoon olive oil 1 pound pasta |
In a 350-degree oven, toast sunflower seeds on cookie sheet 10 minutes or until lightly browned (watch closely). Set aside. Heat oil in large skillet over medium-high heat. Add onion and cook, stirring frequently, about 5 minutes. Stir in garlic and kale; continue cooking until kale wilts, about 2 minutes. Stir in broth, edamame, and salt and red pepper flakes to taste. Simmer, covered, until kale is tender, about 3 minutes. Meanwhile, cook pasta in large pot of boiling water. Cook al dente according to package directions. Drain well. Toss pasta with edamame mixture. Sprinkle with cheese, pine nuts and black pepper. Serves 4. |
Calories702, Fat 17 g, Protein 44 g, Carb 78 g, Fiber 9 g, Cholesterol 10 mg,
Vit. A 790 RE, Vit. C 120 mg, Sodium 423 mg, Calcium 404 mg, Iron 8.9 mg.