Edamame in a Soup

Friday, December 30, 2016
Edamame in a Soup

You may be familiar with those cute Japanese soybeans eaten as an appetizer that set your mood right for a Japanese meal. But chances are you haven’t yet had the pleasure of tasting edamame in a dreamy, silky soup! Edamame is a super source of complete protein since it contains all the essential amino acids our bodies cannot make on their own. And bonus… they improve digestion and lower risk of heart disease thanks to their fiber content. Here’s how a family of four can reap the benefits…



  • In a medium saucepan and over medium heat, heat 1 tsp. of sesame oil. Add ¼ cup of chopped shallots and 2 chopped garlic cloves. Cook while stirring for 1-2 minutes.
  • Add 4 cups of water, 2 chicken or vegetable stock cubes (preferably reduced in sodium), 1 Tbsp. of reduced sodium soy sauce, and 330g of fresh or frozen shelled edamame. Bring the ingredients to a boil.
  • While covering the saucepan, reduce heat and simmer for 15-20 minutes, or until edamame is tender. Add 3 cups of baby spinach leaves and cook for an additional minute.
  • Divide the soup into batches and puree each batch in a blender. Return the pureed batch to the saucepan to keep warm.


Bring on the Toppings!

  • Preheat oven to 200ºC. Spray a baking sheet with some oil. Spread some fresh or frozen edamame out the baking sheet. Season with some salt and spray more oil onto them. Bake until golden and crispy. Shake the pan every 10 minutes so that the edamame will be evenly brown. Allow to cool. If edamame is frozen, you must thaw and dry them completely before putting inside the oven.
  • Top each bowl of soup with roasted edamame, along with some black pepper and a Tbsp. of low fat cooking cream.


No need to worry yourself silly! This soup has only around 170 calories per serving, 10g of fat, 4.5g of fiber, and 11g of protein. That’s good news all around.

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