Gardening Articles: Health :: Cooking

Edamame

by Charlie Nardozzi

Vegetable soybeans are not only tasty but healthful. They contain almost 40 percent protein (11 grams per 1/2 cup of cooked beans) and are high in vitamins A and B, calcium, iron, and fiber. Recent research shows that soybeans are high in essential fatty acids and low in saturated fat, and that increased consumption of soybean products may lower cholesterol levels and reduce the risk of heart disease, breast cancer, and osteoporosis.

When most people think of soybeans, they envision vast Midwestern fields of plants that will eventually become animal feed, cooking oil, tofu, and dozens of other soybean-based products. Few gardeners consider growing the beans themselves, let alone eating them fresh. While the typical home garden use of soybeans is as a cover crop, some varieties of the common soybean (Glycine max) have been bred to be eaten fresh. Edamame (ed-uh-mah-may), as the Japanese call vegetable soybeans, are grown in the same way as regular forage crop soybeans, but the pods are harvested at the green or "shell" stage. The green beans pack a high-protein punch and have a sweet, buttery flavor and nutty texture. I've grown them for years, and come summer my daughter always asks when the soybeans will be ready.

Not only are they tasty and nutritious, but edamame are fun to eat. Cook the fuzzy, 2- to 3-inch-long pods for 5 minutes in water, let them cool, then squeeze the beans out of the pods directly into your mouth, tossing the inedible pods aside. Japanese bars serve bowls of warm, salted edamame with beer. You can also use shelled beans in Asian recipes or salads. If you like the taste of beans, peanuts, or cowpeas, or if you want to inspire your kids to eat more vegetables, consider growing a row of edamame.

Edamame Varieties

Any soybean can be harvested and eaten at the green stage, but it won't be as sweet and tender as a variety developed for eating fresh. Most of these varieties are from China (where the beans are called maodou), Taiwan, and Japan -- regions where the beans are wildly popular. Recently, some of these varieties have reached North America.

If you live in a cool-summer climate, you need to choose varieties carefully because edamame are sensitive to cool nights and take longer than bush beans to mature. Varieties listed as maturing in 70 to 80 days may take more than 100 days. In five-year trials by Washington State University's Cooperative Extension Office in Lewis County, 18 varieties were evaluated for earliness, quantity of pods, and number and size of beans (three beans per pod is considered excellent, while two beans is acceptable).

Some varieties never produced pods before frost, but others were clear winners. 'Lucky Lion', 'Sapporo Midori', and 'White Lion' matured early and developed the most and plumpest pods. Two American varieties, 'Butterbean' (not to be confused with this common name for lima beans) and 'Envy' also performed well, with 'Envy' maturing earlier.

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