If he is ready for all the changes (milk, flour, tofu ...), soy is also as green beans, crisp, sips of quality
protein. Known as edamame, he began to popularize in France. Discover all the benefits of edamame and how to consume.
What is it exactly ?
These are soy beans still green. In Japanese, the name (pronounced "edamame") means "bean branch" because they are harvested pods with their young branches before full maturity.
In Japan, it is somewhat equivalent (in healthier!) Of our peanuts to drink: they are enjoyed just salted and accompanied by beer.
If we begin to find some restaurants, edamame is rare in this range. One can find it in Asian grocery stores and frozen stores.
How to prepare edamame?
Fresh, it takes 4 minutes in boiling water if shelled and 8 minutes with the pods. Frozen, the cooking time is substantially the same. Attention pods do not eat! For an original and funny drink, use salted or accompanied by a spicy sauce (soy sauce, sesame oil, ginger, chili). Just press the terminal with fingers to blast the beans in the mouth.
What are its nutritional benefits?
"It is high in quality protein and iron, two interesting items for vegetarians," says Florence Foucaut, spokesman of the French Association nutritionists dieticians. Dials plates balanced without meat, in combination with cereals (rice, quinoa), green vegetables and a little lemon juice or parsley, the high vitamin C enhances the absorption of iron plant. "It is well supplied with calcium and perfect for good bone and dental growth among young people," says our expert. What about phytoestrogens contained in soy? "There is no consensus on the subject: some studies show positive effects, other negative effects ... Today, soy is only recommended for mothers who have or had breast cancer.
green legume or vegetable?
With 120 Cal / 100g, edamame is not part of green vegetables (30 kcal / 100 g on average) but legumes, although it differs from lentils, chickpeas and other beans by a time cooking much shorter and higher lipid content (6% in average). Good news, it is polyunsaturated fatty acids, excellent for the cardiovascular system.
The best way to cook it?
We like edamame for its crunchy texture. However, it is quite tasteless. It slides in vegetarian salads made with quinoa, peppers and corn, or rice, feta and tomatoes. Or we blew the wok with broccoli florets, carrot sticks, mini-corn ... One can also make a kind of "hummus" original, mashed with tahini (sesame paste) or yogurt for a light version, more garlic and lemon juice.
Selecting Top Health
Ready after some minutes of thawing, these are accompanied by edamame soy sauce to be chewed as an aperitif.
Edamame and spicy sauce, € 3.50 box of 430 g. Picard
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