Edamame are high in protein and low in calories.
Edamame are fresh soybeans that grow in pods, like peas. They are typically boiled in their pods for 3 to 5 minutes then shelled and served. Edamame can also be roasted after boiling. Roasting gives them a crisp, nut-like texture. Roasted edamame can be eaten plain, seasoned, or combined with other foods as a substitute for higher-calorie snack foods.
Roasted Edamame
Toss 2 cups of shelled edamame with 1 tablespoon of olive oil and spread them on a rimmed cookie sheet. Preheat the oven to 375 degrees Fahrenheit. Bake the edamame until they start to brown. This will take about 12 to 15 minutes. The edamame can be seasoned before baking, if desired. Mix 1 teaspoon of salt, 1/4 teaspoon of pepper, and up to 2 teaspoons of any dried herbs and spices you like to the bean and oil mixture. Some seasonings that work well with edamame are chili powder, paprika, dried basil, ground cumin, Chinese five spice powder, onion powder and granulated garlic.
Trail Mix
Roasted, shelled edamame can be used just like nuts in trail mix. Combine the edamame with a mixture of dried fruits such as raisins, cranberries, blueberries, mango, apple or banana. You can also add nuts like almonds, walnuts or cashews. If desired, add dark or white chocolate chips, small pieces of candied ginger or sesame sticks to customize your trail mix. Sprinkle fortified nutritional yeast over the mixture to add vitamins.
Party Mix
Combine 9 cups of small crackers, unsweetened cereal squares, pretzels, bagel chips, and/or corn chips with 1 cup of roasted edamame in a microwave-safe bowl. Melt 6 tablespoons of butter with 2 tablespoons of Worcestershire sauce. Blend 1 1/2 teaspoons of seasoned salt, 3/4 teaspoon of garlic powder and 1/4 teaspoon of onion powder into the melted butter mixture. Pour the seasoned butter over the cereal mixture; toss well. Cook in the microwave on high for 5 to 6 minutes, stirring twice during the cooking period. Spread the mixture on paper towel-line cookie sheets and allow to cool before serving.
Granola Bars
Combine 8 cups of cereal with 1 cup of roasted edamame and 2 cups of sunflower, sesame, and pumpkin seeds. Set aside. Bring 1 cup of brown sugar, 1 cup of corn syrup and 1 cup of peanut butter to a boil in a saucepan. Remove the sugar mixture from heat and stir in 2 teaspoons of vanilla. Pour the liquid over the cereal-edamame mixture and mix thoroughly. Pat the mixture into a buttered 9" by 13" baking dish and allow to cool before slicing into bars.
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