Edamame (raw, organic?)

Edamame, originally from Asia, are raw soybeans ( Glycine max (L.) Merr.) harvested when unripe. They are also known as cooked soybeans and are served as a traditional starter or snack. They are also available in organic quality.

Use in the kitchen

Fresh orfrozen edamame can be bought peeled or still in the pod. When cooked, the edamame beans taste intensely nutty, slightly sweet and have a crunchy consistency. Edamame go well with mixed vegetables, vegetable rice, pasta, vegan casseroles, purees, stews, salads and soups, e.g. as an ingredient in miso soup. They are also popular as a snack or starter, where they are seasoned with salt, chili and garlic .

Can you eat edamame raw? Fresh edamame are inedible raw and poisonous because of the lectin. The beans need to be cooked for at least a few minutes. Canned edamame, on the other hand, can be eaten straight away, ie without reheating. High temperatures are used to preserve them in the can, which is why such edamame are no longer considered raw food.

To prepare fresh beans, you can either cook whole pods or pull the beans out of the pod and put them in boiling, lightly salted water. Allow frozen beans to thaw before cooking. How long do you cook edamame? Edamame with pods or peeled edamame (individual beans) are quick to prepare. After about 5-7 minutes in boiling water, they are cooked and ready to eat.

The pod itself is not eaten because it is tough and full of fiber. After cooking, the soft beans are squeezed out of the pod with the fingers or nibbled out with the teeth. Each pod often contains three green, oval beans.

Vegan recipe for green hummus with edamame and avocado

Ingredients: 250 g organic edamame (peeled, cooked), juice of one lime, 1-2 cloves of garlic, 2-3 tablespoons sesame paste (tahini), 5 tablespoons drinking water, 1 bunch of coriander leaves ,pepper, a little salt.

Preparation: Put the peeled edamame, lime juice, peeled garlic cloves and the remaining ingredients in a blender and puree with a blender. Then season with salt and pepper.

Vegan recipes with edamame can be found under the note: " Recipes that have the most of this ingredient ".

Purchasing - Storage

Edamame can be bought raw in Asian supermarkets or Japanese delicatessens. They can occasionally be found in health food stores, organic shops or organic supermarkets (such as Denn's Biomarkt, Alnatura ). Edamame are available raw in the pod or as peeled individual beans. Edamame can be bought frozen or canned. in larger supermarkets such as Rewe, Edeka, Billa, Coop , Migros, Aldi, Hofer and Spar . Prepared (cooked) and seasoned edamame are often available as a snack. Denner, Volg and Lidl do not have edamame in their standard range.

The majority of edamame sold in stores (DA-CH) are imported goods, as there are only a few regional companies that grow edamame. ³ Locally grown edamame can be obtained directly from the farmer, at the weekly market, via a subscription box (Green Box) or online. In 2012, Klaus Böhler from Zurich (CH) was the first farmer in Switzerland to grow organic edamame. ⁴ There are now several regional producers with local sales. ³ Many offer edamame with pods fresh from the field. Young soybeans from the farm can also be bought as frozen beans with and without pods. Fresh produce is generally rare in Europe.

The season for fresh edamame lasts from June to September, and they are available frozen or canned all year round.

The availability of edamame varies depending on the size of the store, catchment area, etc. Our recorded food prices for the DA-CH countries can be found above under the ingredient image - and by clicking you can see their development at various suppliers.

Storage tips

Freshly bought edamame can be stored raw in the refrigerator for a few days. Alternatively, you can blanch them and freeze them. You can find out how to prepare frozen edamame in our article"Edamame, frozen, blanched" . They can be kept in the freezer for up to 12 months.

Ingredients - Nutritional values - Calories

Due to a lack of information on the ingredients of completely untreated edamame, we have used the nutritional information forfrozen edamame . With frozen products, however, it cannot be ruled out that the beans were blanched using steam before freezing. ^1,18 However, science assumes that there is little loss of nutrients (see details below). ³² Since raw edamame has to be heated up in order to be consumed anyway, certain losses cannot be avoided.

Edamame beans are characterized by a high protein content (11%) and are rich in vitamins, minerals, trace elements andfiber (approx. 5%). The energy content is 109 kcal/100g. ⁵ Fresh and peeled edamame contain 7.6 mg carbohydrates and 4.7 g fat per 100 g. ⁵

Polyunsaturated fatty acids are more prevalent than saturated fats. Healthy omega-3 fatty acids (ALA) cover 17% of the daily requirement at 0.33 g per 100 g and are in a good ratio to omega-6 fatty acids (LA:ALA = 5:1). You can read more about this under the ingredient soybeans, ripe seeds . Similar amounts of omega-3 can be found in unhulled sesame seeds (0.38 g), but with a much poorer LA:ALA ratio (57:1). The leader in terms of omega-3 is linseed (with 23 g/100g and a ratio of 1:4).

The high folate content (303 µg) is particularly noteworthy. Lupine meal or white beans (raw) have a similarly high value. Borlotti beans (raw: 604 µg/100g) and chickpeas (raw: 557 µg/100g) contain even more folic acid. Cooking reduces the folic acid content, as can be seen in comparison with cooked chickpeas (63 µg/100g). ⁵ Folate is important for cell growth, protein metabolism and, above all, for the development of the fetus. The need for folic acid is significantly higher during pregnancy and breastfeeding, but it is also worth noting before pregnancy. According to the Federal Institute for Risk Assessment ( BfR ), adults need 300 µg, pregnant women 550 and breastfeeding women 450 µg daily. ⁷

Edamame contains 1 mg of manganese per 100g, which makes up 51% of the daily requirement. Red algae and cooked chickpeas contain a similar amount of the trace element. Teff has even more of it, at 9.2 mg per 100g. ⁵

Edamame are rich in proteins and therefore in essential amino acids, so they contain large amounts of tryptophan : 0.12 g/100g (48% of the daily requirement). Millet contains just as much of this amino acid, while goa beans contain significantly more at 0.76 g/100g. ⁵

When vegetables are blanched, their sensory and nutritional properties change depending on the duration and temperature. Some minerals and water-soluble vitamins (including B vitamins and C vitamins) are lost. Fat-soluble components (e.g. β-carotene ), fiber and poorly soluble minerals are retained. ¹⁸ Phenolic antioxidants and heat-sensitive vitamins are also affected - a study shows that blanching many types of vegetables can generally result in the following losses: antioxidant activity (up to 30%), around a third of the vitamin C and more than half of the folic acid. ¹⁸

Specifically for edamame, a study from 2003 showed that blanching at 100 °C causes only minor losses - provided the blanching time is short (10 minutes). Ingredients examined: sugars, amino acids (and proteins) and vitamins. ³²

You can find all the ingredients of Edamame, the coverage of the daily requirement and comparison values with other ingredients in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Effects on health

How healthy are edamame? Due to their fiber, pulses usually only increase blood sugar levels slowly. ⁸ Edamame can therefore successfully contribute to the daily fiber supply. More fiber is contained in wheat bran (42.8 g/100g) or hemp seeds (27.6 g/100g); among fresh vegetables and fruit , black salsify (18.3 g/100g) or passion fruit (10.4 g/100g) are worth mentioning. ⁵

The LA-ALA ratio of 5:1 is on par with that of mature soybeans, which corresponds to the current recommendations of the Federal Office of Public Health ( FOPH ) for a balanced diet. However, most people consume significantly more omega-6 than omega-3 fatty acids. Erb-Müesli, for example, can correct this. If you enter the "sort by health values" option in the ingredients list, you can select healthy ingredients or those that compensate for a deficiency (such as linseed ). You can find details about this in the link to olive oil, where we explain this in detail.

Secondary plant substances

Many of the health effects of edamame can be attributed to the secondary plant substances it contains. Our article on secondary plant substances provides an overview of the classification of the substance groups, their occurrence in foods and possible effects on humans.

Edamame contain the following secondary plant substances:

• Isoprenoids: Tetraterpenes: Carotenoids (lutein, β-carotene); Triterpenes: Saponins, Phytosterols: (β-sitosterol, campesterol, stigmasterol) ^23,24,25,30
• Polyphenols: Flavonoids: Isoflavonoids (phytoestrogens: daidzein, genistein and glycitein); flavones, flavonols, flavanones and anthocyanins ^24,27

However, it should be noted that the composition of secondary plant substances in edamame can vary depending on the variety, time of harvest and growing conditions. Therefore, quantities are only of limited use and should only be understood roughly.

Beans generally have diuretic, antimicrobial and cancer-preventing effects. ²³ Their saponins are anti-inflammatory, antibacterial and also active against fungi (e.g. Candida albicans ). ³⁰ Flavonoids, of which there are particularly many in edamame compared to other legumes, are known for their antioxidant, anti-cancer and anti-aging properties. ²⁷

Studies postulate that the daily intake of around 25 g of soy protein can lower serum levels of LDL cholesterol, triglycerides and total cholesterol. In some cases, an increase in the beneficial HDL cholesterol and a decrease in blood pressure could be observed. The positive effects on the risk profile of cardiovascular disease are attributed to the combination of soy protein and isoflavones. The administration of isoflavone preparations, however, is controversial (see next chapter). ²⁸

Soybeans contain high amounts of isoflavones: 300 mg/100g. ²⁹ Isoflavones act as antioxidants because they can capture free radicals. This is due to the hydroxyl groups they contain. ²⁹ Other important isoflavones in soybeans are daidzein, genistein and glycitein. Genistein is best known for its role in cancer prevention and cancer control. ²⁴

The same study quantified the amount of isoflavones and carotenoids in edamame at different stages of maturity and showed that soybeans also contain a lot of lutein and β-carotene. The latter content decreased significantly with increasing maturity. For example, immature soybeans provide much more β-carotenoids (0.46 mg) than mature beans (0.12 mg/100g). ²⁴

Regarding processing methods, blanching and cooking caused a loss of isoflavones. In contrast, boiling of unripe soybeans led to a significant increase in genistein, for example. ²⁴ The results also showed that freezing, as is often the case with edamame, did not result in a significant decrease in lutein and β-carotene. Freeze-drying, on the other hand, led to significant losses. Boiling of unripe soybeans resulted in a loss of up to 38% of lutein and β-carotene. After processing, sufficient amounts of isoflavones and carotenoids are still retained, so that green soybeans can be described as a functional food. ²⁴

Phytosterols, also called phytosterols, are structurally similar to cholesterol. The most common phytosterols in soybeans areβ-sitosterol (43-67%), campesterol (17-34%) and stigmasterol (10-30%). ²⁵ Epidemiological studies and experiments suggest that a diet rich in phytosterols can provide protection against the most common types of cancer in Western society, such as colon, breast and prostate cancer. Phytosterols influence the membrane structure, the membrane function of tumor and host tissue and the regulation of signal transduction pathways that affect tumor growth and cell death regulation (apoptosis). In addition, they support immune function and modulate cholesterol metabolism. ²⁶

Dangers - Intolerances - Side effects

Edamame are not suitable as a raw food. Legumes such as soybeans, which include edamame, are very rich in nutrients, but also contain anti-nutritional substances such as lectins (toxic proteins), which are poisonous in large quantities. Soybeans are referred to as soybean agglutinins (SBA), also known as soybean lectins . The heat during cooking renders most lectins ineffective. ^14,23,33 Therefore, fresh, dried and frozen edamame should be cooked before consumption and not eaten raw.

In the long term, the ingestion of certain lectins from raw legumes can cause damage to the upper and lower gastrointestinal tract. The best known is probably phasin (e.g. from raw green beans ), which can cause symptoms of poisoning such as nausea, vomiting or even sticking of red blood cells. However, there are currently no detailed figures on the effects of individual lectins on humans - much of the knowledge about their anti-nutritional effects comes from animal studies. The documentation of cases of poisoning provides information about risks to human health, as the Federal Institute for Risk Assessment ( BfR ) emphasizes. ¹⁴

In contrast to edamame, the following legumes can be eaten raw without any concerns: green peas, sugar snap peas and peanuts .

Is too much soy harmful? Many scientists disagree about the positive effects of isoflavones in soybeans. Isoflavones are phytoestrogens that are similar to the body's own estrogen. This phytohormone can activate and block estrogen receptors in the body, even if its effect is 100 to 1000 times less than that of the body's own estrogen. However, a diet rich in soy plus food supplements containing phytoestrogens can exceed the body's own production many times over. ⁹ The Federal Institute for Risk Assessment ( BfR ) advises women in and after menopause against taking food supplements containing isoflavones over the long term. Women suffering from breast cancer or those at increased risk should also not take preparations containing phytoestrogens. However, the consumption of foods containing isoflavones is permitted without any concerns. ⁹

People with thyroid disorders should ensure they have an adequate iodine supply when consuming a diet rich in soy and should seek medical advice. There is no risk for healthy adults from soy products containing isoflavones. ¹⁰

The Nutrition Commission of the German Society for Pediatric and Adolescent Medicine advises infants against consuming soy products. Infant formula containing soy protein isolates has come under criticism due to its aluminum, phytate and phytoestrogen content. Negative effects of isoflavones on the reproductive organs, immune system and thyroid gland in infants cannot be ruled out. The administration of soy products to children under 12 months should always be discussed with a doctor. ¹¹

Although soy is one of the 14 main allergens, soy ingredients are used in a variety of ways in the food industry. Not only people who are allergic to soy need to be careful with processed foods, but also people who are allergic to pollen, who can develop a cross allergy to soy proteins. ⁹

Beans and edamame contain purines (protein compounds) which the body breaks down into uric acid. If you are overweight or drink a lot of alcohol, purines can greatly increase the level of uric acid in your blood. However, meat and offal contain significantly more purines than legumes. If your uric acid level is too high, the first step should be to avoid animal products. ⁸

Ecological footprint - animal welfare

Edamame most likely have a similar, albeit lower , _carbon footprint than mature soybeans (1.57 kg CO ₂ eq/kg ⁶ ). However, this depends heavily on the growing area. Soybean cultivation leads to the deforestation of large parts of the rainforest, especially in Brazil, the largest producer of soy, but also in Paraguay and Bolivia. This worsens the ecological footprint of soy from these countries of origin. When land is changed from rainforests to arable land, especially in the case of large-scale slash-and-burn practices, the carbon stored in the trees is released and enters the atmosphere in the form of CO _2. ²¹

When shopping, it is best to look for regional, organically grown edamame beans. No synthetic pesticides or fertilizers are used and the beans have not been transported over long distances.

The water footprint for producing 1 kg of soya is 2145 litres. This is similar to the amount for producing rapeseed (2271 litres) and slightly smaller than for peanuts (2782 litres). ²²

For detailed explanations of various sustainability indicators (such as ecological footprint, _CO2 footprint, water footprint), see our article: What does the ecological footprint mean?

Animal protection - species protection

With one-sided crop rotation, intensive weed control and predominantly early-flowering rapeseed fields, bees can fall into a so-called "nectar hole" in summer. The term "nectar" refers to the food that bees eat: pollen, nectar and honeydew. This is why some farmers implement crop rotations with legumes such as field beans, peas or soy: this way, bees and bumblebees can still find food in mid-summer. With enough warmth, the small flowers of the legumes open and offer at least small amounts of nectar. ^16,17

Worldwide occurrence - cultivation

Glycine soja, the wild form of the soybean Glycine max, was used in 7000 BC in northern China and in 5000 BC in Japan. Larger, cultivated soybeans were known in 3050 BC in Japan and in 1550 BC in Korea. In China they have been used since around 550 BC, where they were one of the most important food plants alongside millet. ²⁰

In the 17th century, the plant reached North Africa via Indonesia and India, and in the 19th century it reached Europe and America. However, the heat-loving soy plant could not mature in temperate zones. By breeding varieties adapted to the location, it is now possible to spread its cultivation worldwide.

The term edamame can be dated back to around 1275. ¹⁵ The soybean reached Europe around 1691/92 through Engelbert Kaempfer ¹⁹ and the USA around 1765 through Samuel Bowen . ¹³ In 1980, edamame became known in Europe through the "sushi boom". ¹⁵

In 2023, the USA and South America (Brazil, Argentina) will be the world leaders in soybean cultivation. ³¹

Cultivation - Harvest

There are now varieties of edamame that are suitable for the Central European climate. Before cultivation, the soil must be inoculated with nodule bacteria ( Bradyrhizobium japonicum ) as soybeans need these to grow. As soon as the night temperature does not fall below 12 °C, you can start sowing the soybeans. To do this, plant a bean every five centimeters at a depth of 4-8 cm, cover it with soil and press it down well. There should be a distance of at least 50 centimeters between the rows. The plants reach a height of up to one meter. At the beginning they need less water, but once the pods start to form, the water requirement increases. ² After about two months, the unripe beans for edamame can be harvested; you should be able to see them under the pod. The fluffy hairs on the pod must still be light to beige-brown. Tip: If you sow at different times, you can harvest over a longer period. ¹²

Commercial cultivation of edamame takes place under conventional conditions in Asia. Large retailers import the frozen goods. ³ In Germany, Austria and Switzerland there are a few companies that cultivate edamame and sell it nationally, fresh and frozen.

Further information

As mentioned, edamame are soybeans ( Glycine max (L.) Merr.) that have been harvested unripe. The name comes from the Japanese term edamame (Japanese: 枝豆), which means "beans on the branch". Green soybean kernels without pods are also called edamame.

Soybeans belong to the subfamily Faboideae within the family Leguminosae or Fabaceae.

Are sugar snap peas edamame? Sugar snap peas, also known as snow peas, snap peas, mangetout peas, or sugar snap peas, are not beans but peas ( Pisum sativum subsp. sativum convar. axiphium ).

Alternative names

Alternative names for edamame are Japanese bean, beans on the branch, green soybean, stalk bean, Japanese stalk bean or lucky bean. In English, edamame are called green soybeans, vegetable soybeans, unripe soybeans / soybean pods and edamame.