Edamame are green soy beans that contain nutritious fiber, protein, carbohydrates and vitamins A and C, and they also have ample amounts of iron. Edamame is low in fat. A half-cup serving contains 2.5 grams of mostly polyunsaturated fat and a small amount of monounsaturated fat.
A 12-ounce serving of edamame eaten as a snack provides the body with 10 grams of dietary protein. For people on restricted diets, edamame is a good choice, because it's free of cholesterol and gluten. While there are no firm conclusions about the health benefits of eating soy regularly, soybeans are a popular food staple in many Asian countries that have lower rates of heart disease. Edamame can also be added to salads and main dishes. Raw edamame resemble green peas in a pod and are harvested just before reaching full maturity.
Frozen edamame can be cooked in 1/2 cup of boiling water with a desired amount of salt. Bring the soybeans to a boil, reduce heat, cover the pot and simmer for five to 10 minutes. A spicy chili garlic edamame salad uses 1 pound of frozen edamame, 1 tablespoon olive oil, 2 sliced garlic cloves and 1/4 teaspoon red pepper flakes. Cook the soy beans, garlic and red pepper flakes in the oil for two minutes, and sprinkle with salt and lime juice.