10 Minute Sesame and Garlic Edamame Recipe

Save time in the kitchen with this easy and quick sautéed edamame recipe featuring frozen edamame and just a few pantry ingredients. A delicious way to get your family to enjoy more plant based foods.

Saving Time in the Kitchen

A common complaint when trying to put together balanced, healthy meals is that it’s time consuming. Sometimes this is true…it’s harder to cook a meal at home than order takeout or grab fast food.

However, there are a lot of recipes (like this edamame recipe) that are quick to cook. Bonus points when they only require a few common pantry items. Those are some of our favorites for busy evenings (we’re looking at you Wednesday dinner).

How This Recipe is a Time Saver

These Sesame and Garlic Edamame definitely classify as a time saving recipe because –

• Frozen Edamame is the main ingredient, which thaws quickly under running water
• The only other ingredients are a bit of olive oil, soy sauce, garlic, salt, pepper and sesame seeds (optional garnish)
• They only take 3-4 minutes to cook
• No chopping or cutting involved

Adding More Plant Based Foods

Since it’s National Fruit and Veggies Month, we’re committed to sharing realistic tips for increasing plants in your diet.

Fruit and vegetable consumption is severely lacking, especially in American diets.

• 90% of men, women and children don’t consume the recommended daily intakes of fruits and vegetables.
• Increasing plants in the diet has been shown to reduce risk of heart disease, stroke, diabetes, and certain cancers
• The Mediterranean Diet is a plant based diet that focuses on increasing plant based foods such as fruits, vegetables, olive oil, nuts, seeds and beans in the diet

Our whole family loves this dish. I often just place a bowl in the middle of the table during dinner (or even while I making dinner) and everyone just snacks on them right from the bowl. Handy tip – you pop the beans out and eat them. Leave the empty pods behind as they aren’t edible.

Check out even more great information related to The Mediterranean Diet

What is Edamame?

Originating from East Asia, edamame are immature soybeans, often served in their pods. They are typically boiled, steamed or sautéed.

They are a great plant bases source of protein, featuring 18 grams per 1 cup of cooked edamame. They are also a good source of fiber and rich in folate and vitamin k.

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10 Minute Sesame and Garlic Edamame Recipe

This Easy and Quick Garlic Edamame Recipe is the perfect way to add more plant based dishes to your meals. A great weeknight addition.

Course side/salad

Cuisine Mediterranean

Keyword edamame

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Servings 4 people

Author Brynn McDowell, RDN at The Domestic Dietitian

Ingredients

• 16 oz Edamame, frozen, in pod (1 bag)
• 1 tbsp Olive Oil
• 2 tbsp Soy Sauce (or liquid aminos to make it gluten free)
• 1/4 tsp Salt
• 1/4 tsp Black Pepper
• 1/2 tsp Garlic Powder
• 1 tsp Sesame Seeds (garnish)

Instructions

• Place frozen edamame in a colander and thaw under running, cold water (about 3-5 minutes)
• Heat olive oil in a pan over medium heat
• Once warm, add the thawed edamame, soy sauce, salt, pepper and garlic powder
• Stir to combine and cook for about 3-5 minutes, just until edamame are warm
• Remove from heat, place in serving bowl and garnish with sesame seeds
• Note – you eat the beans but the pods are inedible

Notes

Notes –

You can also use fresh edamame in place of frozen. Just skip the step of thawing them under running water. 

Sesame and Garlic Edamame FAQs