SAVOURY SOY EDAMAME BITES
Savoury Soy Edamame Bites are a protein-packed and plant-based snack that’s as delicious as it is simple to make. Featuring shelled edamame lightly coated with soy sauce and a sprinkle of sea salt, this snack offers a satisfying crunch and a burst of umami flavour. Perfect for on-the-go lunchboxes or as a healthy alternative to crisps, these bites are ready in minutes and deliver essential nutrients like protein, fibre and iron. With just three ingredients and a straightforward preparation, this recipe is a go-to for busy days and mindful eating. Vegan and gluten-free, it fits seamlessly into a variety of dietary preferences, making it a versatile addition to your snack repertoire. Whether enjoyed at home or packed for work, these savoury edamame bites prove that healthy snacking can be satisfying and effortless.
RECIPE CATEGORY
Snack
SERVING SIZE
1
CUISINE
Japanese
PREPARATION/TECHNIQUES
Pan-Fry, 5 Ingredients or Less
OCCASION/HOLIDAY
Picnic, Back to School, Super Bowl, Casual Dinner, Mother’s Day, Family Reunion, Party
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Quick & Easy, Low Fat, Low/No Sugar, Wheat/Gluten-Free, Dairy-Free
DISH TYPE
Fritter
INGREDIENTS
- ¼ cup shelled edamame
- 1 tsp soy sauce
- Pinch of sea salt
FULL NUTRITIONAL INFORMATION
- Calories: 49.7 kcal
- Fat: 2 g
- Carbohydrates: 3.7 g
- Sodium: 293.3 mg
- Protein: 5 g
- Fiber: 2.1 g
- Calcium: 26.2 mg
- Iron: 1 mg
- Potassium: 192 mg
PREPARATION
These steps are followed for the preparation of Savoury Soy Edamame Bite:
- Heat Pan: Place a small non-stick frying pan over medium heat.
- Add Edamame: Add the shelled edamame to the dry pan and stir occasionally for 2 to 3 minutes to warm them slightly.
- Add Seasoning: Drizzle the soy sauce over the edamame and sprinkle with the sea salt.
- Sauté: Stir well to coat evenly, then sauté for an additional 2 to 3 minutes until heated through and slightly crisp.
- Serve: Remove from heat, let cool slightly, and enjoy as a warm or at room temperature snack.
PREP TIME
2 minutes
COOKING TIME
5 minutes
TIPS
- Use Fresh or Frozen: If using frozen edamame, thaw and pat dry before cooking.
- Even Coating: Stir frequently to ensure all edamame is evenly coated with soy sauce and sea salt.
- Avoid Overcooking: Don’t overheat the edamame as it can become too dry.
- Low Sodium Option: Use low-sodium soy sauce to reduce sodium content if desired.
VARIATIONS
- Sesame Twist: Add a pinch of toasted sesame seeds for extra crunch and nutty flavour.
- Spicy Kick: Sprinkle a little chilli powder or red pepper flakes for heat.
- Garlic Lovers: Add a dash of garlic powder for an aromatic twist.
- Citrus Zest: Finish with a squeeze of fresh lime juice for a bright, tangy flavour.
PREPPING AND STORAGE
- Refrigeration: Store cooled edamame in an airtight container in the fridge for up to 3 days.
- Freezing: Freezing is not recommended, as it can alter the texture and taste.
- Reheating: Gently reheat in a pan over low heat or enjoy at room temperature.
- Pack and Go: Transfer to a small container for a portable snack option that’s great for lunchboxes and trips.