Looking for a nutrient-rich, plant-based protein-packed snack to get you through to your next meal? All alone, edamame has you covered.

Plant-based proteins are all the rage these days – and for good reason. Consistent evidence shows us that, in general, an eating plan that is higher in plant-based foods – fruits, vegetables legumes, nuts and seeds, is health-promoting.  Lower rates of heart disease, high cholesterol, type-2 diabetes and high blood pressure have all been linked to eating more plants.  That may be because plants are naturally low in calories and often provide more fiber, magnesium, potassium and other key vitamins and minerals than foods from animals.

But those aren’t the only perks. Knowing how to incorporate plant-protein into your eating plan increases your options – and more variety prevents you from getting tired of eating the same old thing. Edamame is a perfect example.

Edamame is a dish of immature green soybeans that are usually prepared by boiling, then sautéing and adding salt or other seasoning. It’s often served as an appetizer, but because it offers both carbohydrate and protein – as well as fiber, vitamins and minerals – it actually makes a meal in itself.

[bctt tweet=”Looking for a nutrient-rich, plant-based protein-packed snack to get you to your next meal? This edamame w/ sesame seeds recipe is the perfect balance of carbs, protein, fiber and dietary fats- all in one meal.” username=”heathermangieri”]

If you’re stuck in a rut and need a new after-school or work snack idea, give edamame a try. It tastes great cooked and eaten right out of the pod, or simply sautéed in oil with a pinch of salt. You can even find them in single serve pouches in the freezer section. This recipe combines sautéed edamame with caramelized onions (because I love them), soy sauce and toasted sesame seeds. You won’t need to add additional salt to this recipe because the soy sauce is already high in sodium.

Edamame with Sesame Seeds

Author: Heather Mangieri, RDN


  • 9 ounces Frozen Edamame (shelled)
  • 1/4 Onion (diced)
  • 1 tbsp Olive Oil
  • 1 tsp Soy Sauce
  • 2 tbsp Sesame Seeds


  • Heat oil over medium heat. Add diced onions and cook until tender. Add frozen edamame and soy sauce. Sauté over medium heat. Stir in 1 tbsp. of sesame seeds, then transfer to small bowl. Use the remaining sesame seeds to garnish.
    • Makes 4 - (1/3 cup) servings.


Nutrition Facts (per 1/3 cup serving) – 140 calories, 9 grams carbohydrate, 4 grams fiber, 8 grams protein, 8 grams fat, 130 mg sodium, 10% daily iron, 4% daily calcium

Give it a try and let me know what you think.


Meal Planning Exchanges: 1 CHO, 1 PRO, 1.5 FAT

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