Edamame · cooked

Edamame (immature soybeans) are among the highest-protein legumes: 11 g per 100 g (122 kcal), with fibre (5 g) and healthy fats. Like soy, they provide a more complete protein than most plants.

They are an excellent option for vegetarian and vegan lifters, as a snack or a side.

Boiled or steamed for a few minutes, lightly salted, they make a protein snack to nibble (squeeze the pod to release the beans). Shelled, they go into salads, stir-fries and bowls.

Soy is a quality protein, and fears about phytoestrogens are not justified at normal dietary amounts: there is no demonstrated adverse effect on testosterone or muscle mass. Edamame are a healthy, useful food.

They are mostly found in the frozen aisle, in the pod or shelled: convenient and just as good as fresh. A few minutes steaming or boiling is enough. In the pod, with a little salt, they make a fun snack to nibble; shelled, they drop into a stir-fry or salad.

Watch out for pre-seasoned versions, sometimes very salty: start from plain and season yourself to keep control over sodium.

For 100 g of cooked edamame you get 122 kcal, 11 g of protein, 9 g of carbs, 5 g of fat and 5 g of fibre. A 150 g portion of shelled beans therefore provides about 183 kcal and 16.5 g of protein, which makes it a real protein contribution and not just a side vegetable. With 200 g you reach 22 g of protein for 244 kcal, roughly the equivalent of a small shaker, but with fibre and micronutrients on top.

Be careful not to confuse the weight in the pod with the shelled weight: the pods are not eaten and make up a good half of the total weight. If you weigh edamame in the pod, count roughly 200 to 250 g to get 100 g of beans. To track your macros cleanly in the app, always weigh the beans already shelled, or subtract the pod share.

Drop frozen edamame straight into salted boiling water for 4 to 5 minutes, or steam them for 5 to 6 minutes. Drain them and let them cool slightly: they are better warm than scalding. The microwave works too, with a splash of water and a lid, for 3 to 4 minutes. Avoid overcooking: they turn mealy and lose their nice green colour.

For seasoning, keep it simple: flaky salt, a squeeze of lemon juice, a little chilli, garlic or grated ginger, a few sesame seeds. Shelled, they blend very well with rice, quinoa, broccoli or tofu. They fit naturally into a poke bowl, as in the Salmon and avocado poke bowl recipe, where they add plant protein and crunch.

Beyond protein, edamame are a great source of folate (vitamin B9), vitamin K, manganese, magnesium, iron and potassium. Folate contributes to cell formation and protein metabolism, both useful when you train regularly. Magnesium is involved in muscle contraction and nervous recovery.

Plant iron is absorbed less well than iron from meat. To improve absorption, pair edamame with a source of vitamin C: bell pepper, lemon, tomato or citrus. It is a small, useful reflex, especially if you follow a vegetarian or vegan diet and want to cover your iron needs without supplements.

When cutting, edamame are interesting: at 122 kcal per 100 g you get 11 g of protein and 5 g of fibre that keep you full. A large portion stays reasonable in calories and gives real satiety. When bulking, they are an easy protein add-on for a carb-rich meal without weighing down digestion.

On a plant-based diet, combine them with grains (rice, quinoa, oats) and with other legumes or tofu to vary amino acids across the day. Soy is a fairly complete protein, but it is somewhat lower in leucine than whey: simply aim for a sufficient daily protein total, spread over 3 to 4 meals.

Choose plain frozen edamame, with no sauce or added salt, from a clear origin and ideally organic. They keep for several months in the freezer and are handy for building a bowl in ten minutes. Once cooked, keep them in the fridge in a closed container and eat them within 2 to 3 days.

Soy is one of the major allergens: avoid it if you have a known allergy. The fibre can also cause bloating if you eat a lot at once without being used to it; increase the portion gradually and drink enough water.