What are Shelled Soybeans? Unveiling Edamame's Benefits and Uses

A single cup of cooked shelled edamame delivers nearly 18 grams of protein. Shelled soybeans, also known as edamame, are young, green soybeans removed from their pods.

Quick Summary

Shelled soybeans, also known as edamame, are a nutritious, versatile food source. They are immature soybeans removed from their pods. They are high in protein and fiber, making them ideal for snacks or meals.

Key Points

• Edamame Defined: Shelled soybeans, also known as edamame, are young soybeans removed from their pods.

• Complete Protein: They provide all nine essential amino acids, making them a complete protein.

• Rich in Fiber: A cup contains significant dietary fiber, beneficial for digestion.

• Versatile Ingredient: Use them in salads, stir-fries, dips, and as a snack.

• Easy to Prepare: Frozen shelled edamame can be quickly cooked by steaming, boiling, or microwaving.

• Harvest Timing Matters: Edamame is harvested early, while mature soybeans are dried and hardened.

• Potential Health Benefits: Consumption may improve heart health, blood sugar, and bone strength.

What are Shelled Soybeans? The Basics of Edamame

Shelled soybeans are more commonly known as edamame. Edamame are immature soybeans harvested before they harden and dry. The term 'shelled' refers to the removal of the beans from their inedible pods. These beans are valued for their mild, nutty flavor.

Edamame has been a staple in East Asian cuisine for centuries and has become popular globally as a healthy protein source. You can usually find them in the frozen vegetable section of grocery stores, either shelled or in the pod.

Maturity Matters

The key difference between shelled soybeans (edamame) and mature soybeans is the harvest time. Mature soybeans are left on the plant to dry, becoming a tan color and developing a harder texture. These are the soybeans used to make soy oil, soy sauce, and tempeh. Shelled edamame are harvested green and have a tender texture, suitable for eating whole.

Nutritional Value of Shelled Soybeans

Shelled soybeans are nutrient-rich, offering significant protein, fiber, and vitamins. They contain all nine essential amino acids, making them a complete protein source, unusual for plant-based foods.

Here is a breakdown of the nutritional benefits, based on a 160-gram (1 cup) serving of cooked, shelled edamame:

• Protein: Approximately 18.5 grams.
• Fiber: Around 8 grams, aiding digestion.
• Folate: Over 100% of the daily value, essential for cell growth.
• Vitamin K: Over 30% of the daily value, vital for blood clotting and bone health.
• Other Nutrients: Good source of iron, potassium, magnesium, and vitamin C.

Culinary Applications for Shelled Soybeans

Shelled soybeans are versatile in the kitchen. Their green color and delicate flavor enhance various dishes. They are often steamed or boiled and seasoned with salt as a snack.

Diverse Culinary Uses

• Salads and Bowls: Add color, texture, and protein to salads and grain bowls.
• Stir-Fries and Soups: Add them to stir-fries towards the end of cooking. They also work in soups and stews.
• Dips and Spreads: Blend cooked shelled edamame with tahini, lime juice, and garlic to create a protein-rich dip.
• Pasta and Side Dishes: Toss with pasta or use in place of lima beans in succotash.
• Spicy Snack: Combine cooked beans with chili powder, lime juice, and salt for a snack.

Shelled vs. Unshelled Soybeans: A Comparison

Both shelled and unshelled soybeans are the same product—immature green soybeans—but differ in how they are bought and eaten. The table below compares these two forms.

Feature	Shelled Soybeans (Mukimame)	Unshelled Soybeans (Edamame)
Convenience	Very convenient, only requires cooking/thawing.	Requires shelling manually.
Texture	Tender and ready to eat.	The pod adds a slight crunch.
Serving	Best for recipes like stir-fries and dips.	Ideal for snacking and appetizers.
Flavor	Concentrated, nutty flavor.	Milder flavor, seasoning on the outside.
Cost	Usually more expensive.	Generally cheaper, but you pay for the inedible pods.

Health Benefits of Eating Shelled Soybeans

Shelled soybeans offer several health benefits.

• Heart Health: Soy protein can help lower LDL ('bad') cholesterol.
• Diabetes Management: Edamame has a low glycemic index and high fiber, which can help regulate blood sugar.
• Bone Health: Isoflavones in soy may slow bone loss.
• Gut Health: The fiber supports a healthy digestive system and gut microbiome.

How to Cook Shelled Soybeans

Cooking shelled soybeans is quick, especially with frozen varieties. Follow package instructions, but here are common methods:

Steaming or Boiling

1. Boil water, adding salt if desired.
2. Add frozen shelled soybeans and cook for 3–5 minutes until tender.
3. Drain and serve warm or chilled.

Microwaving

1. Place frozen shelled soybeans in a microwave-safe bowl.
2. Add a splash of water.
3. Cover and microwave for 2–3 minutes.

Sautéing

1. Heat oil in a skillet.
2. Add frozen shelled soybeans and cook for 5–7 minutes, stirring until heated and slightly browned.

Conclusion

Shelled soybeans, or edamame, are the tender, young beans of the soybean plant. They are a convenient source of plant-based protein, fiber, and essential nutrients. Their potential benefits make them a valuable addition to a balanced diet. Their wide availability makes them a great option for boosting nutritional intake.

For more information on the history and cultivation of soybeans, explore resources from the Missouri Soybeans organization.

Frequently Asked Questions

What is the difference between shelled soybeans and edamame?

There is no difference; edamame is the Japanese name, and 'shelled' indicates the beans are removed from the pod. The terms are interchangeable.

Are shelled soybeans healthy?

Yes, they are a rich source of protein, fiber, vitamins, and minerals.

Where can I buy shelled soybeans?

You can find shelled soybeans, or edamame, in the frozen food section of most grocery stores and Asian markets.

How do you cook frozen shelled soybeans?

Boil, steam, or microwave them for a few minutes until tender.

Can shelled edamame be eaten raw?

No, cook edamame thoroughly before eating. Frozen versions are usually pre-cooked and just need to be reheated.

Do shelled soybeans cause bloating?

As a high-fiber food, edamame may cause gas or bloating, especially if you are not accustomed to a high-fiber diet. Start with small portions.

Are shelled edamame the same as mature soybeans?

No, they differ in maturity. Edamame are young and tender, while mature soybeans are dried and hardened.