Roasted Edamame with Chickpeas make a tasty replacement for chips, crackers, pretzels, or whatever else you may normally snack on throughout your day. If you think that sounds boring, a liberal covering of will shock and surprise. Also try with Creole Seasoning or Shawarma Seasoning to keep things exciting.
What Is Edamame?
You mean those aren’t lima beans? No, they’re actually green soybeans, as in the stuff used to make tofu and protein powder. Commonly eaten in Japan and China, they are usually boiled in saltwater and served as a snack. They became commonly known in America by the Japanese name of the dish (pronounced eh-duh-MAA-may), rather than “boiled soybeans with a bit of salted added”, for obvious reasons.
For those trying to cut the empty calories from that bag of potato chips that seems to always be calling your name, nuts are usually the first choice. Now, please don’t misunderstand me…. I LOVE cashews. In fact, I just bought a 2lb bag. I’m currently developing three recipes with cashews, and I think tomorrow I might get some honey roasted ones for a post-gym snack…
Are Nuts Good For You?
Anyways. Nuts are great; they contain plenty of healthy fats, which are important, despite our low-fat preferring culture, are low in carbohydrates, which Americans tend to have too many of, and are filled with various vitamins and minerals. They are also a great dense source of calories, which make them a great addition to your breakfast, or a quick high-powered snack for energy to finish your day. To conclude, nuts are great… In moderation.
Are Beans Good For You?
So how about a snack you can mindlessly eat a bowl of while binge watching and scrolling through Instagram without having to stress over later? Well, I’ve got your answer right here. A cup of roasted edamame PLUS a cup of roasted chickpeas has under 500 calories, 32 grams of protein, and 20 grams of fiber, which is 80% of your recommended daily value.
Is Edamame Healthy?
This means that you probably wouldn’t be able to finish two cups, because fiber and protein make you feel full, and if you DO manage, you’ll be eating a very healthy meal. Edamame and chickpeas (garbanzo beans for you proper folk and any Ari Lennox fans) are an AMAZING source of folate (pregnant people, eat up!), and also are good sources of vitamin K, a couple other B vitamins, iron, potassium, magnesium, phosphorus, zinc, copper, and manganese. Read more about edamame nutrition and edamame benefits here and here.
How To Cook Edamame?
I buy frozen shelled edamame from Trader Joe’s or Publix, with other frozen veggies. You can also find edamame at most other grocery stores, and definitely at Asian or international groceries. They come either in shell, which is usually easier to find, or pre-shelled. They aren’t difficult to shell at all, quite similar to green peas, if that is all you can find.
I use canned chickpeas, because I don’t plan more than approximately two minutes ahead. If you use dried, soak and cook them as well.
Place your edamame in a colander and run under warm water for a minute or so. At this point, you can also add your can or cooked chickpeas, then leave the colander to drain into a container or your sink for about 10-15 minutes. Place into a bowl and add oil, spice mix, and salt to taste. Arrange on two cookie sheets covered with parchment paper or a silicone baking mat, and bake for 45 minutes, gently shaking the pan halfway.
A note: This recipe is salt to taste. Everyone’s sodium requirements and preferences are unique. The seasoning mix also has salt added, not much (in my opinion), but you can omit it if you have concerns. For reference, I added two teaspoons, but I like my food well salted. I would recommend stirring in 1/2 teaspoon at a time and tasting.
Other Snacks To Try:
If you make this recipe, snap a photo and hashtag #healthiersteps — we love to see your recipes on Instagram, Facebook & Twitter!
Also please leave a star rating ;-)
Need some encouragement on your Healthier Steps journey?
Join our Facebook groups, sharing lots of delicious vegan and gluten-free recipes, health tips, etc., from our members. Please join us and invite your friends Gluten-Free and Vegan For Beginners and Vegan Recipes With Love.
- Energy: 246 kcal / 1028 kJ
- Fat: 9 g
- Protein: 14 g
- Carbs: 25 g
- Preparation: 20 min
- Cooking: 45 min
- Ready in: 1 h 5 min
- For: 4 Servings
- 2 cups edamame, shelled
- 1 14 oz can chickpeas, or 2 cups cooked
- 1 tablespoon oil for coating
- Salt to taste
- 2 tablespoons Jamaican Jerk Seasoning
- Preheat oven to 400° F.
- Place your edamame in a colander and run under warm water for a minute or so. At this point, you can also add your can or cooked chickpeas, then leave the colander to drain into a container or your sink for about 10-15 minutes.
- Place into a bowl and add oil, spice mix, and salt to taste. Arrange on two cookie sheets covered with parchment paper or a silicone mat, and bake for 45 minutes, gently shaking the pan halfway. Check to see if they have reached your desired texture, and bake in 5 minute increments if not.
- Store in a paper bag or other breathable container for a few days. If you put this recipe in a Tupperware or similar container, they'll become soggy quicker.
This is a great idea, I was looking for a healthy snack, thank you!
You are welcome Heather, hope you enjoy!