Chinese · snack, side
Five-Spice Sesame Edamame
Video by Souped Up Recipes on YouTube · Open on YouTube
- Low carb (3.8 g net carbs) but not keto: 43% of the energy is from fat, and keto meals get about 60% or more
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: Sesame, Soy. Check labels on stock, sauces and spice mixes.
A protein-rich snack: each serve gives about 12 g plant protein and 5 g fibre, and edamame is an excellent source of folate.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 4
Method
Tap a time to watch that step in the video.
- Bring a large pot of water to the boil, so it stays hot when the frozen beans go in. 0:39
- Add the frozen edamame straight from the freezer. Once the water comes back to the boil, simmer for about 1 minute more (3–5 minutes if using fresh edamame). 0:44
- Drain and let the beans cool naturally. 1:14
- Season with the salt, five-spice and sesame oil and toss well. Serve as a snack or side. 1:21
Tip. Serves 4 as a snack or side (our estimate; the cook doesn't say). Salt to taste: start with half the teaspoon. Good cold, too.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 13%
- Protein 40%
- Fat 47%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Folate High78%
311 µg a serve, mostly from frozen shelled edamame (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K High23%
27 µg a serve, mostly from frozen shelled edamame (99%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High23%
0.4 g a serve, mostly from frozen shelled edamame (99%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium Source15%
65 mg a serve, mostly from frozen shelled edamame (99%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source13%
2.4 mg a serve, mostly from frozen shelled edamame (97%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source13%
1.4 mg a serve, mostly from frozen shelled edamame (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 9
Potassium9%
440 mg a serve, mostly from frozen shelled edamame (99%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C7%
6.1 mg a serve, mostly from frozen shelled edamame (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B66%
0.1 mg a serve, mostly from frozen shelled edamame (98%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium5%
65 mg a serve, mostly from frozen shelled edamame (98%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E5%
0.7 mg a serve, mostly from frozen shelled edamame (94%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A2%
16 µg a serve, mostly from frozen shelled edamame (95%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium1%
0.8 µg a serve, mostly from frozen shelled edamame (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Souped Up Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.