Crispy Baked Edamame: Snackable Roasted Soybeans

Crispy Baked Edamame
Stephanie Lang, MS, RDN, CDN
Total Time: 95 min
Prep Time: 5 min
Cook Time: 90 min
Servings: 4 (1/2 cup each)

Nutrition Highlights (per serving)

209 calories
10g fat
15g carbs
17g protein
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Nutrition Facts
Servings: 4 (1/2 cup each)
Amount per serving  
Calories 209
% Daily Value*
Total Fat 10g 13%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 300mg 13%
Total Carbohydrate 15g 5%
Dietary Fiber 8g 29%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 17g  
Vitamin D 0mcg 0%
Calcium 98mg 8%
Iron 4mg 22%
Potassium 678mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Soy is one of the few plant foods with all nine essential amino acids that your body needs to get from food to form protein. Soybeans can also be a good or excellent source of fiber, depending on the serving size. They also provide micronutrients like vitamin K, B-vitamins, iron, potassium, magnesium, copper and manganese as well as a variety of phytochemicals including isoflavones, saponins, phenolic acids, and sphingolipids.

While soy's effect on health is an active area of research, evidence shows that soy's estrogen-like compounds are not associated with risk of hormone-related cancers in humans. In fact, phytoestrogens in soy may actually be protective against cancer. Try to use it in the form of soybeans, soy milk, tofu, or miso instead of processed cereals, bars, and other snack items. Processed foods may include ingredients that are not a part of your diet plan, such as added sugars or excess sodium.

Ingredients

  • 1 pound bag frozen shelled edamame (about 4 cups)
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Preparation

  1. Let the shelled edamame thaw on the counter for at least one hour. Lay onto a dry clean dish towel and blot dry.

  2. Preheat oven to 350F.

  3. Arrange the edamame on the baking sheet. Drizzle with 2 teaspoons olive oil and sprinkle with salt and pepper.

  4. Bake for 30 minutes, stirring every 10 minutes, until crispy.

    Ingredient Variations and Substitutions

    Get creative with flavors and spices. Try tamari or soy sauce (no need to add extra salt if using this) with ground ginger and garlic, or smoked paprika for a bolder flavor. You could even use curry powder or turmeric for a fragrant fix. Toss the beans with your favorite seasonings before putting them in the oven.

    Cooking and Serving Tips

    Use these protein-rich beans as a topper for salads and soups. Or, pack them in a to-go container and enjoy for a mid-afternoon snack. Keep leftovers in the refrigerator (although they will lose a little bit of crispiness). You can find shelled soybeans or soybeans in the pod in the freezer section of most grocery stores.

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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. American Cancer Society. Soy and Cancer Risk: Our Expert’s Advice

  2. Douglas CC, Johnson SA, Arjmandi BH. Soy and its isoflavones: the truth behind the science in breast cancer. Anticancer Agents Med Chem. 2013 Oct;13(8):1178-87. doi:10.2174/18715206113139990320