Edamame: A Snack with a Nutritional Punch

Edamame Soybeans

The holidays are over and it’s time to get back on track with the Blimpy Girl eating plan. No more snacking, cheating or avoiding the scale. The day of reckoning has arrived and, quite honestly, it’s not good news. I have eight pounds to lose.

I’ve been searching for snacks high in protein, low in cholesterol and filled with a nutritional punch. Edamame beans have been a long-time favorite of mine. I usually keep a big (frozen) bag of the pods on hand for snacking. With the holidays, I’ve been a slacker and opting for more favorably snacks like BBQ chips and Cheez-its. 

 Roasted Edamame BeansEdamame beans are great raw, but you can doctor them up to be more interesting and flavorful. Here is one of my favorites ways to turn these soybeans into a delicious snack.

If possible, purchase shelled edamame beans. You can generally find a 12 ounce package in the frozen section at a specialty food market.


  • 12 ounce frozen shelled edamame beans
  • Non-stick cooking spray (I use olive oil flavor)
  • 1/3 cup reduced-fat grated Parmesan cheese
  • Salt (coarse sea salt is best) and freshly ground pepper to taste

 How To

Kick up the oven to 400 degrees while thawing the edamame. The beans won’t take long to thaw if you place in cold water and drain in a colander. Just be sure to ‘pat dry’ the beans before baking. Tip: Defrosting beans the day before and letting them air dry for several hours will help beans stay crispy when baking. Removing extra moisture is key in producing crispy beans.

Generously spray a cookie sheet (9 x 13″) with non-stick cooking spray. Evenly distribute the edamame beans onto the pan. Give another generous spray of non-stick oil to the beans and toss gently. If calories are of no concern, use olive oil instead of non-stick cooking spray.

Sprinkle the beans with the cheese and season with salt and pepper.

Bake in oven for 15 minutes, until crispy.

 The Details

A 12-ounce bag of shelled beans yields five (140 calorie) servings. You reap generous amounts of protein, essential fatty acids and fiber with each portion.

If are unable to find shelled edamame beans, purchase the pod beans and shell them yourself.

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