Edamame is one of the many soybeans types, a staple in vegetarian and air-fried dishes. Boiling, steaming, microwaving, baking, and pan-searing are some of the most popular ways to cook edamame. In this guide, I will teach you how to air fry edamame.
A quick and healthy snack or a delicious side dish, edamame has the perfect balance of sweet and salty. It has a subtle taste, which makes it the ideal complement to food with more robust flavors. It is also well-loved for its many health benefits.
Whether it is fresh or frozen, air-frying edamame is easy! Read on, and I will share some easy recipes that will make you love edamame!
The Health Benefits of Edamame
Edamame isn’t just delicious and versatile! It is also healthy. If you still have doubts, the table below shows what you can get in a 100-gram serving of edamame, according to the U.S. Department of Agriculture.
| Water | 72.8 grams |
| Energy | 121 kcal |
| Protein | 11.9 grams |
| Dietary Fiber | 5.2 grams |
| Calcium | 63 mg |
| Iron | 2.27 mg |
| Phosphorus | 169 mg |
| Potassium | 436 mg |
| Zinc | 1.37 mg |
| Manganese | 1.02 mg |
| Ascorbic Acid | 6.1 mg |
| Thamin | .2 mg |
| Vitamin E | .68 mg |
| Vitamin K | 26.6 µg |
| Vitamin A | 298 iu |
| Folate | 311 µg |
Among others, one of the health benefits of edamame is its potential to lower cholesterol. The latter is essential because it can also lower one’s risk of heart disease. Plus, it is naturally high in protein and Omega-3 fatty acids. As a rich source of fiber, edamame is also a favorite of many people who are losing weight. Not to mention, edamame contains isoflavones, which can reduce menopausal symptoms.
A Step-by-Step Guide on How to Air Fry Edamame
Below are some edamame recipes you can make in an air fryer for yourself or your family and friends.
Simple Air-Fried Edamame
If you want a classic and simple way to cook edamame, this recipe is for you! I love to pair it with savory dishes, like air-fried karaage.
Ingredients
- 2.5 cups frozen edamame
- ½ teaspoon sesame oil
- Salt
- Pepper
Instructions
- Put frozen edamame in a bowl.
- Drizzle with sesame oil. Avoid using too much, as it can result in an overpowering flavor.
- Add salt and pepper to taste.
- Preheat your air fryer to 390 degrees Fahrenheit.
- Put edamame in the basket or rack and air fry for five minutes.
- Shake the basket and continue air frying for five more minutes.
- Serve and enjoy!
Air-Fried Togarashi Edamame
Togarashi is Japanese chili pepper. It is also available mixed with other seasonings, including sesame, orange peel, and nori. Adding togarashi to edamame will incorporate a unique flavor and kick.
Ingredients
- 2.5 cups frozen shelled edamame
- ½ tablespoons extra-virgin olive oil
- Togarashi
- Salt
- Pepper
Instructions
- Mix edamame, togarashi, olive oil, salt, and pepper. For this recipe, I am using shelled edamame.
- Put edamame in the air fryer. Set the temperature to 400 degrees Fahrenheit and cook for ten minutes.
- Once the edamame shells are brown and crispy, take them out of the air fryer. Let them cool for a bit, and enjoy!
Air Fryer Parmesan Edamame
If you love cheese, this recipe is for you! It is crispy and cheesy, making a great appetizer or snack if you want some guilt-free munchies.
Ingredients
- 2.5 cups shelled edamame beans
- ½ tablespoon of olive oil
- ½ tablespoon of garlic powder
- 1/3 cup of parmesan cheese
Instructions
- Soak the edamame beans in water for five minutes, drain, and dry.
- Toss beans in a bowl and mix with parmesan cheese, garlic powder, and olive oil.
- Place the beans in the air fryer. Set the temperature to 400 degrees Fahrenheit and cook for 8 to 10 minutes.
- When you are halfway, shake the basket or use a spatula to turn the edamame.
- In the last two minutes of air frying, sprinkle parmesan cheese on the beans. Lower the heat to 350 degrees Fahrenheit and wait until the beans are done.
How to Eat Air-Fried Edamame
Especially if you are on a diet, you might be happy eating edamame alone. However, most of you will probably want to eat it with something else, including the following:
- Salad: It is hard to go wrong with a green salad bowl for a healthy snack or appetizer. Add shelled edamame on the top of whatever salad you are enjoying for a protein boost. The seeds can also give the salad a distinct texture and subtle flavor.
- Soup: If you hate dull soups, you can take it to the next level by adding edamame. However, the beans may end up being soggy. So, add air-fried edamame only when you are done cooking to retain the texture.
- Wrap: Level up your vegan air fryer burrito by adding edamame. You can also toss air-fried edamame in a bowl with cucumber, tomato, shredded carrots, and balsamic vinegar. Toss and wrap in a whole wheat tortilla.
- Salsas and Dips: Adding air-fried edamame shells to the top of your favorite dip can give it a good texture. You can serve it with crackers or even chips.
Conclusion
Edamame is packed with protein and fiber, making it an excellent choice for a healthy snack or appetizer. You can also mix it with other dishes, including salads and soups. By learning how to air fry edamame, you can prepare something delicious and guilt-free within minutes!
