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Edamame are young soybeans that are harvested before they ripen or harden. They are available shelled or in the pod and can be purchased fresh or frozen. Edamame is a popular plant-based food and is a complete protein; providing all the essential amino acids that people need and that the body cannot produce itself.

Edamame has a mild, buttery flavour that pairs well with many dishes. They can be added to soups, stews, salads, rice dishes, or casseroles, eaten from the pod, sprinkled with sea salt or served as a side in place of peas.

One cup of hulled edamame beans provides an adult with the following:

  • Almost 10% of their daily calcium

  • More than 10% of their daily vitamin C

  • Around 20% of their daily iron

  • At least 34% of their daily vitamin K

  • At least 120% of their daily folate

  • At least 33% of their daily protein

Edamame & Tahini on Toast

Serves 2 ✫ 9 Ingredients ✫ 10 Minutes

  • 2/3 cup Frozen Edamame

  • 1 1/2 tbsps Tahini

  • 2 tbsps Water

  • 1/2 Lemon (juiced, zested)

  • Sea Salt & Black Pepper (to taste)

  • 2 slices Rye Bread (toasted)

  • 2 tbsps Coriander

  • 14 grams Pickled Red Onions

  • 1/2 tsp Chilli Flakes


  1. Add the edamame, tahini, water, lemon juice, lemon zest, salt, and pepper to a blender or food processor. Blend until smooth, adding more water if the mixture seems too dry. Adjust the seasoning to your taste.

  2. Spread the edamame mixture over the toasted bread. Top with coriander and pickled red onion. Sprinkle some chilli flakes on top and enjoy!

Leftovers Refrigerate the edamame mixture in an airtight container for up to three days. Assemble before serving.

No Pickled Red Onion Omit or use red onion instead.


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