Edamame, its calorie content and chemical composition. Useful and harmful effects on the body of unripe beans, recipes. The first mention of edamame in Chinese culture. A high amount of saturated fatty acids per 100 g of product is 0.786 g.
In young soybeans, dietary fiber - fiber - is not less than in mature ones, but the calorie content of the product is lower. For comparison: in mature soybeans, the calorie content per 100 g is 380 kcal. Edamame is a godsend for losing weight vegetarians, a substitute for meat products and the ability to stop hunger without breaking a strict diet.
Benefits of Edamame
Edamame is not only tasty, it is also healthy. Eating unripe soybeans helps to stabilize the body, stimulates collagen synthesis and normalizes the function of hematopoiesis.
Effects on the body of edamame with regular use:
- Normalizes blood pressure, stabilizes the level of cholesterol in the blood.
- Dissolves cholesterol deposits on the walls of blood vessels.
- Reduces the risk of developing diseases of the cardiovascular system.
- Stimulates the regenerative properties of the body, prevents age-related changes.
- Increases the amount of hemoglobin in the blood, prevents anemia.
- Stimulates peristalsis due to the high content of dietary fiber, removes toxins and old toxins, helps prevent constipation.
- Strengthens the bone structure, eliminates the likelihood of osteoporosis.
- Eliminates insomnia due to its high magnesium content.
- It has antioxidant and anti-cancer effects.
- Increases immunity, prevents the development of inflammatory processes.
The most pronounced effect is exerted by the use of edamame on women during lactation and upon entering menopause. Since it is a natural phytohormone, it stimulates the production of progesterone, the hormone on which women's health depends. Its production increases milk flow and relieves painful symptoms during menopause.
Edamam is recommended to be introduced into the diet of the elderly. It is easily absorbed and prevents the development of atherosclerosis, has a beneficial effect on the general condition.
Harm and contraindications to the use of edamame
Eating young soybeans in moderation is completely safe. People who periodically suffer from digestive disorders and increased gas production should only give up immature pods when their condition worsens.
For permanent entry into the edamame menu, the contraindications are as follows:
- Frequent headaches. Isoflavones can shorten the time between migraine attacks.
- Thyroid dysfunction, especially in preschoolers and adolescents. If edamame is eaten too often, goiter may appear.
- Allergies to the following foods: whole milk, peanuts, shellfish. Edamame is part of this cross-allergy range.
- Chronic enterocolitis, occurring against the background of chronic diarrhea.
- Mammary cancer. In this case, the stimulation of estrogen production causes the rapid growth of the neoplasm and the appearance of metastases.
The most pronounced adverse effect is the abuse of edamame in men. It has been proven that Japanese men, who constantly use the delicacy as a snack for beer, have a pronounced decrease in libido. This is attributed to dysfunction in testosterone production. Reproductive function declines and sperm quality deteriorates.
True, some medical theorists explain the increased production of estrogen by the fact that edamame is used together with beer. If you give up the daily consumption of beer and snacks, testosterone levels quickly return to normal. But beer itself does not affect hormonal status in such a way.
Edamame recipes
Edamame is itself a dish. Young soybeans are boiled in salted water for 3 minutes, cooled and served with beer instead of potato chips or nuts. But this is not the only way in which a delicate product can be prepared.
There are many recipes with edamame:
- Spread (oil substitute) … Immature soybean pods (500 g) are placed in a blender, add a tablespoon of lime juice, a teaspoon of salt and sugar, olive oil - 5 tablespoons, pepper. Beat until smooth. Then you can freeze it. To mitigate the effect on the body - to reduce the manifestations of flatulence - it is recommended to boil the beans for 2-3 minutes.
- Hot with edamame … Ingredients for the dish: broccoli inflorescences - 2 cups, edamame - 1, 5 cups, egg powder - half a cup, sesame oil - 3 teaspoons, vegetable oil, fried sesame seeds, green onions - to taste, basmati rice - 2 cups, soy sauce -2, 5-3 tablespoons, garlic paste - 2-3 teaspoons, red pepper in flakes - a quarter of a teaspoon. It is better to cook the dish in a special wok pan. In appearance, it resembles a basin, and in shape, a cut inverted cone - a small bottom and straight diverging sides. Egg powder is fried in a wok in vegetable oil until curdled. Then the frying is removed, the wok is wiped, reheated, sesame oil is poured and laid out in order of priority: chopped garlic, red pepper flakes. The interval between laying out the ingredients in the pan is 1 minute. Then, with the same interval, add broccoli, beans, rice, keep everything together in a wok for 2-3 minutes. Next, soy sauce is poured, eggs are driven in, mixed and the rice is brought to the aldente state. Sprinkle with green onions and sesame seeds before serving.
- Dip - a sauce in which seafood is dipped … Edamame (250 g) is boiled until soft. Then it is whipped in a blender, adding the following ingredients: a tablespoon of grated ginger, rice vinegar, tahini, chopped garlic clove, a quarter glass of water and 2 tablespoons of soy sauce. Salt and pepper to taste. Cool for at least an hour. Serve not only with seafood, but also with rice crackers or carrots, cut into strips.
- Simple side dish … Edamame and frozen corn are fried in butter in a deep frying pan. You can add any spices for taste. In the last seconds of frying, generously sprinkle the contents of the pan with green onions and stir.
- Edamame soup … The chicken is peeled and placed in a saucepan, poured over with cold water and boiled with allspice, bay leaves and salt. The foam is removed, as when cooking a regular broth. Fennel and carrots, a celery stalk, a few potatoes, and chopped green peas are cut into large pieces. Put the vegetables in a saucepan when the chicken has already been cooked for half an hour. You need to calculate so that after removing it, the soup does not turn out to be very liquid. The whole is cooked together for 15 minutes, and then the chicken is taken out. Add the edamame, cook for 3 minutes and put chopped green onions and mint leaves into the pan just before turning it off. Pieces of chicken meat are placed on each plate before serving. Do not be afraid that 3-4 hours after cooking, the color of pea pods and edamame changes - they darken. This is fine.
- Spicy edamame … The main ingredients are edamame and soy sauce, 500 g and 3-4 tablespoons. Spices to taste. Edamame is boiled in salt water. Fresh beans 2-3 minutes, frozen 4-5 minutes. Then the pods are laid out in a colander and the excess liquid is allowed to drain. The wok is heated, sesame oil is poured, crushed garlic, chopped chili pod, soy sauce, sugar are added and boiled until thickened. Then mix the sauce with the beans and sprinkle with coarse sea salt according to your own taste.
- Edamame for Vegetarians … Take sesame oil, about 6 tablespoons, heat up a wok, put 3 crushed garlic cloves, 4 teaspoons of grated ginger, half of 1 shallot for frying and fry for 40 seconds until a pleasant aroma is felt. Then add edamame, yuba leaves (edible palm leaves), soy sauce and a quarter glass of water to the pan. Stew until the water evaporates - this takes up to 2 minutes. Before serving, each portion is garnished with the leftover chopped shallots.
Frozen edamame tastes the same as fresh edamame, but it should be cooked for 1 minute longer, without first defrosting. To facilitate digestion, fresh pods are best cooked in a double boiler, and frozen ones in the microwave. A classic dish - edamame - goes well with mios soup, tofu and soy sauce.
Interesting facts about Edamame
Edamame was first mentioned by the monk Nichiren in a letter written in 1275. He thanked the donors who brought the beans to the temple. In 1638, a haiku was made about unripe soybeans.
Fairs selling edamame began to be held in the middle of the 18th century in Tokyo - then the capital of Japan was called Edo. Green beans were recommended to be eaten raw in 1406 during a famine.
The unripe soybeans got the name "edamame" only in 1620. Translated from Chinese as "hairy bob". Prior to that, one of the following names was used for the product - douja, pinyin, bean boxes … More precisely, it was not possible to establish exactly what these names were in 1406. In Japan, unripe soybeans were called "moonwalking beans."
When collecting fresh pods, pay attention to the shell color and size. All fruits should be bright green, free from the slightest damage and all the same size.
Watch the video about edamame:
European vegans are replacing animal products with edamame. The substitution is unequal: unripe soy does not contain a complex of nutrients necessary for the normal functioning of the body.