Versatile Glazed Edamame Recipe

Glazed edamame
Patsy Catsos, MS, RDN, LD
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 5 (1/2 cup each)

Nutrition Highlights (per serving)

121 calories
7g fat
9g carbs
8g protein
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Nutrition Facts
Servings: 5 (1/2 cup each)
Amount per serving  
Calories 121
% Daily Value*
Total Fat 7g 9%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 135mg 6%
Total Carbohydrate 9g 3%
Dietary Fiber 3g 11%
Total Sugars 4g  
Includes 3g Added Sugars 6%
Protein 8g  
Vitamin D 0mcg 0%
Calcium 44mg 3%
Iron 2mg 11%
Potassium 350mg 7%
*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.

Immature soybeans, picked and served green, are called edamame. They have been enjoyed for many years in Japan, Korea, China, and Hawaii, and are now readily available in U.S. grocery stores, in the frozen food section.

Edamame is usually eaten as finger food and can be served as a party snack or after school. Pick the edamame up by the stem end, put the whole thing in your mouth, suck out the beans, and discard the pods.


  • 12 ounces frozen edamame pods
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon spicy sesame oil
  • 1 tablespoon peeled, grated ginger root
  • 1 tablespoon reduced sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon packed light brown sugar
  • ¼ teaspoon crushed red pepper flakes


  1. In a large saucepan, bring 2 quarts of water to a boil. Add the frozen edamame and return the pot to a boil. Reduce the heat and simmer for one minute. Pouring away from yourself to avoid the hot steam, drain the edamame pods into a colander and rinse them with cold water to stop the cooking.

  2. In a large skillet over medium-high heat, warm the oil. Add the ginger and sauté, stirring frequently, for 1 to 2 minutes, until the ginger begins to brown. Add the soy sauce, vinegar, and brown sugar, and stir until the sugar is dissolved. Add the edamame. Reduce heat to medium and stir using a silicone spatula until the sauce caramelizes and reduces to form a glaze on the edamame pods. Scrape the sauce off the sides and bottom of the skillet periodically during the caramelization process. Sprinkle with red pepper flakes, if desired, and serve warm.​

Variations and Substitutions

Vary the proportions of toasted to spicy sesame oil to suit your own palate.

To make this recipe gluten-free, use gluten-free soy sauce or gluten-free tamari.

Cooking and Serving Tips

Don't skimp on the boiling water. If you don't use enough boiling water to cook the edamame pods, it will take too long to return to a boil, the timing will be off, and the pods will be overcooked by the time they have boiled for 1 minute.

Fresh ginger and sesame oil are low-FODMAP kitchen secret weapons. Small bottles of sesame oil are available at most grocery stores. Read the label carefully. "Plain" sesame oil may be described as toasted; it is a dark brown color. Spicy sesame oil is reddish in color and is, as advertised, hot stuff. A little goes a long way, so store sesame oil in the refrigerator after opening so it will stay fresh between uses.

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