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Pregnancy · Snack

Everything-Seasoned Edamame

Hot edamame pods tossed in sesame, garlic and flaky salt - the ten-minute snack you eat with your hands and finish too fast.

Frozen edamame, boiled for a few minutes and tossed while hot with sesame oil, sesame seeds and garlic. You eat them out of the pods with your fingers, which slows the whole thing down in a way that suits an afternoon when nothing else appeals.

Everything-Seasoned Edamame - Hot edamame pods tossed in sesame, garlic and flaky salt
Easy
Vegan Low-carb FolateProteinIron

Ingredients

for 2 people
  • 400 gfrozen edamame in pods
  • 1 tsptoasted sesame oil
  • 1 tspsesame seeds
  • ½ tspgarlic powder
  • ½ tspflaky salt
  • a pinch ofchili flakes (optional)

Open this recipe in the interactive app to scale servings, switch to oz and cups, and tick ingredients off as you cook.

Per serving (approx.): 200 calories · 16 g protein · 12 g carbs · 10 g fat · 6 g fiber

Method

  1. Boil. Bring a large saucepan of water to a rolling boil over high heat. Add the frozen edamame pods and cook for 4 to 5 minutes, until they turn bright green and the beans inside are tender.
  2. Drain. Tip the pods into a colander and shake them really well for a good half minute - clinging water washes the seasoning off, so drier is better here.
  3. Toss. Return the hot pods to the empty saucepan or a big bowl. Add the sesame oil, sesame seeds, garlic powder, flaky salt and the chili flakes, if using, and toss until every pod glistens.
  4. Serve. Serve warm in a shared bowl with an empty one alongside for the shells. Squeeze the beans out of the pods with your teeth - the seasoning stays on your lips, which is the point.
Worth knowingEdamame is the highest-folate snack most people have never made at home - with complete protein and iron along for the ride.

Is this safe during pregnancy?

Edamame is simply a young soy bean, fully cooked here, and nothing about it is restricted in pregnancy. Cook them until hot right through rather than just thawed. The reason they earn a place is folate: the advice is 400 micrograms of folic acid a day up to week 12, and folate-dense food sits alongside that supplement without replacing it. They also carry iron and a complete protein, which is unusual for a snack this easy.

Substitutions & allergens

The everything seasoning is where gluten can appear, so read the jar or build your own from sesame seeds, poppy seeds, dried garlic and onion. Toasted sesame oil and the seeds are both sesame: swap to a light olive oil and a scatter of nigella or poppy seeds to remove it. Podded edamame works if that is what your shop stocks, though you lose the slowing-down effect of shelling them. Broad beans are the closest non-soy alternative.

Storage & reheating

Best hot, but they are good cold from the fridge the next day and many people prefer them that way. Cool them quickly, keep them covered and eat within 48 hours, refrigerating within 1 to 2 hours. Cooked pods do not freeze well; freeze the raw bag instead and boil what you need.

Checked against the public guidance we follow - see our sources & editorial standards.

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This is general information, not medical advice - always check with your doctor or midwife. See our sources and standards.