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Recipes · From our archive

Sweet Curried Edamame Crunchers

CRCara Rosenbloom
· 1 min read

Photo: https://kaboompics.com/

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Nutritional Balance

Balanced Meal Nutrition Profile

Estimated nutrient density and satiety balance per serving against daily wellness targets.

  1. Dietary Fiber SupportDigestive wellness 38% daily goal
  2. Satiety DurationFullness without crashes 4.5 hours
  3. Blood Sugar StabilityLow glycemic curve Steady curve
  4. Prep SimplicityWeeknight ease Practical prep

Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.

Savory, sweet and salty, crunchy edamame is a satisfying snack.

Servings: 6
Serving size: ⅓ cup (40 grams)
Prep time: 8 minutes
Cooking time: 1 hour 15 minutes

Ingredients

  • 3 cups frozen shelled edamame
  • 1½ tablespoons (20 milliliters) extra-virgin olive oil
  • 2 tablespoons coconut sugar
  • 1 tablespoon curry powder
  • 1 teaspoon cinnamon
  • ¼ teaspoon sea salt
  • ⅛ teaspoon ground black pepper
  • Pinch of cayenne pepper (optional)

Instructions

  1. Preheat oven to 300°F (149°C).
  2. Place edamame in a strainer and run under warm water for 30 seconds. Spread edamame on a paper towel and pat dry.
  3. In a medium bowl, stir together edamame, olive oil, sugar, curry, cinnamon, salt, pepper and cayenne.
  4. Spread seasoned edamame on a baking sheet in a single layer.
  5. Bake for 1 hour 15 minutes, until light brown. Stir every 15 minutes to ensure even roasting. Let cool before serving.

Cooking note: Line baking sheet with parchment paper to avoid staining from curry powder. Increase baking time by about 20 minutes.

Nutrition per serving: 139 calories, 7g total fat, 0g saturated fat, 0mg cholesterol, 203mg sodium, 11g carbohydrate, 5g fiber, 6g sugar, 10g protein, 462mg potassium, N/A phosphorus

Cara Rosenbloom

Cara Rosenbloom, RD, is the president of Words to Eat By, a Toronto-based nutrition communications company specializing in public relations, writing and nutrition education. Read her blog and connect with her on Facebook and Twitter.