Chances are, if you’ve ever been to a sushi train, you’ve come across edamame before – the fuzzy green beans sitting on the conveyor belt among all the California rolls and sashimi plates. But if you’ve never given them a try, you’re missing out; these soybeans make a super snack.
How to grow Edamame
Soybeans are extremely nutritious, and they often become a cornerstone of plant-based diets thanks to their high protein levels – about 15 per cent of the bean is protein. They also contain all nine essential amino acids and are one of the only vegetables to do so. The beans are rich in polyunsaturated oils, too, including omega-3 and omega-6 chains. They also have an abundance of vitamins such as K, A, and folate, and are high in fibre – however not all is digestible.
There can be too much of a good thing, though, as soybeans also contain phytic acid, which can cause inhibitors in your digestive system that prevent the uptake of nutrients. They also have oxalates, which can irritate the mucous membranes in the digestive tract. So, as with anything, moderation is the key.
Edamame are usually only available fresh in Asian specialty stores during spring. They will only last up to three days once picked and are best eaten on the day of picking as the texture and quality of the oil will break down quickly.
Soybeans grow in bunches on long stems, similar to other bush beans such as broad or haricot beans. The plants grow tall – up to two metres high sometimes – and can take a long time to grow if they’re planted in the cooler months of the year. For best results, plant edamame seeds five centimetres deep and 15 centimetres apart in spring, after the last frost has passed and the soil is warm. A sunny spot in the garden with slightly acidic soil will be the perfect place for your plants to thrive.
Edamame pods are ready to harvest when they are five to eight centimetres long, bright green and filled with plump seeds. Snap or cut the pods off the stem – do not tear the plant.
Like other legumes, the plants are nitrogen fixing, which means the roots generate nodules of nitrogen. When the plant has finished fruiting and dies off, the nitrogen can be dug back into the soil, which is very helpful to keep the soil healthy.
Smart Tips:
On the boil
Edamame must be cooked before eating, as all raw soy protein is poisonous. Cook whole pods in boiling salted water for six to eight minutes, or until tender.
What a pickle
Edamame beans can be blanched, pickled in a vinegar and salt solution, and then kept bottled in sealed jars.
Are they done?
To see if edamame beans are properly cooked, squash one between your fingers. The flesh should break apart and flatten out quite easily.
Avoid The Crowds
When your edamame plants reach around 10 centimetres tall, thin the superfluous leaves until your plants are around 15 centimetres apart. This can help prevent overcrowding.
Everything you need to know about Edamame Beans
Try this Kingfish Tartare with Edamame Purée and Pickled Edamame Recipe
