Edamame: 3 delicious recipes

This is how you prepare the protein supplier

Proteins are important for you as a strength athlete. They maintain your muscles and help build muscle. But how can you eat a diet rich in protein and varied at the same time? If you eat eggs, quark and chicken every day, it will eventually get boring. The solution: edamame. The trend food is full of proteins – and can be prepared in many ways. Here you will learn three edamame recipes that will spice up your diet.

Edamame are fingernail-sized, green soybeans . Two to three of them are in a pod. In Japan they are a popular side dish and appetizer. You can often get them in bars there as a snack - like peanuts or pretzel sticks here. But what makes the vegetables so special? Why has it recently become so popular in Germany?

The “beans on a branch”, as they are literally translated, are both delicious and healthy . For example, they provide lots of fiber. These keep you full for a long time and, according to studies , help you maintain a healthy body weight. Edamame also has an anti-inflammatory effect. They help your body heal from within - this also applies to muscle inflammation. And that is just the beginning.

Edamame has these benefits for you:

• They are high in protein – 11.9 grams per 100 grams
• They hardly have any calories – 121 kilocalories per 100 grams
• They are low in fat – 5.2 grams per 100 grams
• They are full of minerals – iron, potassium, calcium, magnesium and folic acid
• They contain important vitamins – vitamin A, vitamin B12 , vitamin C and vitamin E

You see: it's worth it if you put edamame on your menu. Especially if you are physically active. The beans contain a lot of protein and therefore support your muscles.

The question that remains is how best to prepare them. The important thing is that you cook them. Green soybeans are inedible raw. Here's how it works: Put the fresh or frozen pods in salted, boiling water for five to eight minutes . You can then enjoy them pure or refined with sea salt, garlic, chili flakes or other spices. To do this, hold the stem of the pod and pull the beans out of the pod with your teeth.

Are you fond of the superfood and would you like to only cook with edamame? Then get to know three simple, quick and protein-rich recipes with edamame beans.

Edamame Recipe 1: Pea Edamame Soup

Edamame and peas are the stars of your new favorite soup - and they're really healthy too.

Whether as a light lunch or a warming dinner: soup always works . It's best to cook a larger portion straight away and freeze the leftovers in portions. This means you always have a delicious, healthy meal in the house. If you don't have the time or feel like cooking, just warm them up quickly.

Tip: If you would like to add a crunchy touch to the recipe, simply sprinkle croutons, pumpkin seeds or sunflower seeds on top.

Ingredients

100 grams peeled frozen edamame

100 grams of frozen peas

300 milliliters of vegetable broth

150 milliliters of coconut milk

Crème fraîche

2 tablespoons coconut oil

2 onions

2 cloves of garlic

1 lime

Salt, black and pink pepper

That's how it's done

Step one: Chop the onions coarsely and the garlic finely.

Step two: Sweat both in a pot with coconut oil - until the onions are translucent.

Step three: Add coconut milk and vegetable broth and let everything boil briefly.

Step four: Add edamame and peas and cook the soup for ten minutes.

Step five: Puree your soup with an immersion blender.

Step six: Season with a little lime juice, salt and black pepper.

Step seven: Portion the soup into deep plates and top each with a spoonful of crème fraîche and freshly ground pink pepper.

Want a protein-rich dessert ? Treat yourself to a Cream'n Crunchy from Dextro Energy* in the Peanut Caramel or Hazelnut Nougat variety. The bar provides you with an extra portion of protein so that you can get started with strength training ¹ . It is also a healthier alternative to sweets - ideal for anyone who eats consciously.

Edamame recipe 2: Bowl with edamame falafel

With a colorful bowl of edamame falafel and curd dip, you can cover your protein needs quickly and easily.

 

Colorful, healthy, versatile: bowls are very trendy for good reason. Depending on your diet, you can prepare them with meat or fish, completely vegetarian or vegan . Anything that tastes good is allowed.

Most bowls consist of these basic components:

• Carbohydrate-rich base – such as rice, quinoa, potatoes, couscous, pasta
• Protein component – ​​such as chicken, eggs, fish, chickpeas, soy products such as tofu
• Vegetables rich in vitamins – such as grated carrots, fried zucchini, sweet corn, tomato slices, avocado wedges
• Sauces and dips – such as soy sauce, hummus, guacamole, salad dressing
• Toppings – such as nuts, seeds, cress, pomegranate seeds

For you as a strength athlete, the protein component is of course the most important. After all, your body needs proteins for muscles to function and grow properly . Studies also prove this. That's why try the following recipe for edamame falafel and a curd dip with creatine from Dextro Energy*. Many types of vegetables and filling side dishes go well with this. Choose your favorite ingredients and put together your personal favorite bowl.

Ingredients

300 grams of thawed frozen or pre-cooked fresh edamame

150 grams of low-fat quark

30 grams of creatine powder

1/2 cucumber

2 limes

2 cloves of garlic

1 tablespoon flour

mint

olive oil

Salt pepper

1/2 teaspoon cumin

That's how it's done

Step one: Cut the garlic cloves as finely as possible.

Step two: Wash the mint thoroughly and pick off the leaves.

Step three: Puree the edamame and add the garlic and mint.

Step four: Mix everything together and season with salt and cumin.

Step five: Add olive oil and flour and stir vigorously.

Step six: Form small balls out of the mixture and fry them in a pan with a little oil until golden brown.

Step seven: Grate half the cucumber.

Step eight: Mix the low-fat quark with the cucumber and the creatine powder and season the dip with salt and pepper.

Creatine is the best choice for your curd dip because, compared to many other fruity or chocolatey protein powders, it has a neutral taste. It is also vegan and is therefore also suitable for purely plant-based bowls . The supplement supports your muscles during training and helps you reach your full athletic potential.

Edamame Recipe 3: Omelette with Edamame

Edamame, peas, tomatoes and the like spice up a classic omelette in no time.

Do you want to start your training-intensive day with a protein-rich breakfast? Or treat yourself to a light but protein-rich lunch at lunchtime? Then eat an omelette with edamame, peas and avocado. You can also add other vegetables if you wish – for example broccoli, asparagus and tomatoes. The classic egg dish provides you with an extra portion of protein , healthy fats and vitamin B12. This way you can get off to a good start with your subsequent workout.

Serve the omelette with hummus . The dip made from chickpeas, tahini, lemon juice, olive oil, garlic and cumin is not only delicious, but also very high in protein. Chickpeas contain around 19 grams of protein per 100 grams.

Ingredients

6 eggs

75 grams of edamame

75 grams of peas

1 ripe avocado

1 spring onion

1 tablespoon butter

Salt and pepper to taste

That's how it's done

Step one: Cook the edamame and peas for about two minutes.

Step two: scare them off with cold water. This keeps them bright green.

Step three: Crack the eggs.

Step four: Chop the spring onion and add it to the eggs.

Step Five: Season the egg mixture with salt and pepper.

Step six: Heat butter in a pan and add the egg mixture.

Step seven: Cut the avocado into cubes.

Step Eight: Allow the eggs to set for about two minutes, then top with the edamame, peas, and avocado.

Step nine: Wait until the surface is firm and slide the finished omelet onto a plate.

Tip: Drink a delicious shake with or after a meal if you want to supply your muscles with even more protein. If you eat a vegetarian or vegan diet, try the Plant Protein from Dextro Energy* in the Chocolate Nut or Vanilla variety. The drink powder combines selected plant proteins from rice, peas, sunflower and pumpkin seeds. This way you get all the essential amino acids your muscles need. At the same time, you remain true to your nutritional philosophy.

BCAAs can also be dissolved quickly and easily in water, creating a delicious drink that will help you effectively build muscle ¹ .

Edamame: Small beans for your great sporting successes

Whether breakfast, lunch or dinner: our delicious edamame recipes provide you with important proteins at any time of the day. This way you specifically support your body in building muscle. Discover the versatile trendy bean now – and get started with strength training !

* Dextro Energy Smart Supplement Creatine: Creatine increases physical performance during speed training as part of short-term intensive physical activity (with a daily intake of 3 g).

* Dextro Energy Smart Protein Plant Protein: Smart mix with high protein content, no added sugar (NATURALLY CONTAINS SUGAR).

¹ Proteins contribute to increasing and maintaining muscle mass.

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Slavin JL (2005). Dietary fiber and body weight. Nutrition (Burbank, Los Angeles County, Calif.), 21(3), 411-418.

PHOTO CREDITS

all images: @iStock