Spice up your salads and rice bowls by sprinkling a generous handful of Crispy Roasted Wasabi Edamame! They’re also a fantastic addition to trail mix, pasta salad, and even vegetable stir-fries.
What Are Crispy Roasted Wasabi Edamame?
Inspired by wasabi peas, crispy edamame gets a kick from the bold, spicy heat of wasabi paired with a satisfying crunch. This quick and simple snack is perfect for anyone who loves a little extra zing in their life. Whether eaten out of hand or added to meals, these zesty little bites are sure to add a flavorful punch to any occasion.
Double-check your wasabi powder! Many options sold in the US are actually made from horseradish, which is fine, but it loses heat quickly, so you may want to increase the amount if you’re planning to keep the edamame longer than a day. Wasabi paste often has milk derivatives, so I’d recommend avoiding it entirely.
Health Benefits of Soy
Heard bad things about soy & afraid to eat it? Don’t be! Soy is a VERY healthy food that’s been an Asian staple for centuries. Read on to learn how amazing this little bean is!
High Protein Powerhouse
Soy is a powerhouse plant food that offers a wide range of health benefits, making it a valuable addition to a balanced diet. One of the primary advantages of consuming soy is its high protein content. This makes it an excellent choice for vegetarians, vegans, or anyone looking to reduce their meat consumption while maintaining a protein-rich diet. Soy-based products such as tofu, tempeh, and edamame are not only versatile but also highly nutritious, providing a solid foundation for muscle repair and growth.
Heart Healthy Soy Can Lower Cholesterol
In addition to being a great source of protein, soy is rich in essential fatty acids, particularly polyunsaturated fats like omega-3s. These healthy fats play a crucial role in heart health by reducing inflammation and lowering cholesterol levels, thereby decreasing the risk of cardiovascular disease. Regular consumption of soy may contribute to improved heart health, as studies have shown that it can help lower levels of LDL (bad) cholesterol while supporting healthy HDL (good) cholesterol levels.
Soy is also an excellent source of important vitamins and minerals, including iron, calcium, magnesium, and B vitamins. These nutrients support a variety of bodily functions, from bone health to energy production. The high calcium content in soy products is especially beneficial for those who do not consume dairy, as it helps maintain strong bones and prevent osteoporosis.
Soy May Protect Against Breast & Prostate Cancer
Additionally, soy contains plant compounds called isoflavones, which have been the subject of much research due to their potential health benefits. Isoflavones are phytoestrogens, which mimic the activity of estrogen in the body. This has led to studies suggesting that soy may support hormonal balance, particularly in women during menopause, by alleviating symptoms such as hot flashes and night sweats. There is also evidence indicating that soy may have a protective effect against certain types of cancers, particularly breast and prostate cancers.
Choose non-GMO or Organic Soy
There is a common concern about the use of pesticides on GMO soy crops in the US. While a lot of soy in the US is sprayed with pesticides, these GMO crops are mainly fed to livestock. So if you want to avoid pesticides on soy, don’t eat meat! That’s because the pesticides bioaccumulate in the animal’s tissues & then omnivores eat it. Most of the soy for direct human consumption is non-GMO or organic. So, finding non-GMO or organic soy at your local store is very easy!
Other whole food plant-based recipes you might like:
- Tabbouleh-Stuffed Mini Sweet Peppers
- Crispy BBQ Roasted Chickpeas (oil-free)
- Savory Roasted Pumpkin Seeds
- Pumpkin Pie Hummus
- How to Make Easy Avocado Cucumber Sushi Rolls
Crispy Roasted Wasabi Edamame
Ingredients
- 1 1/2 cups frozen shelled edamame thawed
- 2 tablespoons wasabi powder divided
- 1 tablespoon cornstarch or potato starch
- 1 tablespoon rice vinegar
- 1 teaspoon garlic powder
- 1/4 teaspoon salt optional
Instructions
- Preheat your oven to 400℉ degrees and line a baking sheet with parchment paper.
- In a large bowl, combine the edamame, 1 tablespoon wasabi powder, cornstarch or potato starch, vinegar, garlic, and salt (if using). Toss thoroughly to coat all the beans evenly with seasoning.
- Spread the edamame out in an even, single layer, giving them as much space as possible.
- Roast for 10 – 12 minutes, stirring halfway through, until golden brown and crispy. Toss with the remaining wasabi powder while still hot.
- Let cool completely before serving or storing in an airtight container at room temperature for up to 5 days.
- Alternately, dehydrate at 120℉ degrees for 4 – 8 hours for super crispy results that can be kept at room temperature for up to 2 weeks.
Notes
Nutrition
New to a Plant-Based Diet? Grab my Plant-Based Diet Beginner’s Guide for FREE! Just fill out the form below to have it zoomed to your email, plus my weekly newsletter chocked full of new recipes & plant based eating tips.
