Edamame doesn’t get nearly enough credit. While chickpeas and lentils dominate the vegetarian protein conversation, these little green soybeans quietly deliver around 18 grams of protein per cup. That’s more than most beans, and they’re one of the few plant foods considered a complete protein.
I started cooking with edamame seriously after a trip through Southeast Asia, where they showed up everywhere from noodle bowls to salads to simple snacks with sea salt. The versatility surprised me. They work hot, cold, blended, whole, or mashed.
So here are some original recipe ideas that put edamame front and center, giving you solid protein without the usual suspects.
1) Crispy edamame rice bowls with miso tahini
This bowl is all about texture contrast. You’re pan-frying shelled edamame until they get slightly crispy on the outside while staying tender inside. It takes about 5-7 minutes in a hot pan with a little sesame oil, and the transformation is worth the extra step.
Layer them over warm brown rice or farro, add some shredded purple cabbage, quick-pickled cucumbers, and a generous drizzle of miso tahini dressing. The dressing is just white miso, tahini, rice vinegar, and a touch of maple syrup whisked together.
Think edamame, short-grain brown rice, purple cabbage, cucumber, sesame seeds, white miso, tahini, rice vinegar, sesame oil. The crispy edamame against the creamy dressing makes this one you’ll come back to weekly.
2) Edamame smash toast with chili crisp
Avocado toast had its moment. This is the high-protein upgrade. You’re essentially making a rough mash with cooked edamame, a squeeze of lemon, garlic, salt, and a splash of olive oil. Spread it thick on good sourdough.
The game-changer is finishing it with a spoonful of chili crisp oil. That combination of the mild, slightly sweet edamame with the crunchy, spicy oil is genuinely addictive. Add some flaky salt and maybe a few microgreens if you’re feeling fancy.
You’ll need shelled edamame, sourdough bread, lemon, garlic, olive oil, chili crisp, flaky sea salt. Two slices of this gives you around 20 grams of protein, which beats most breakfast options without trying too hard.
3) Cold soba noodles with edamame and peanut sauce
This is my go-to summer lunch when it’s too hot to think about cooking anything complicated. Cold buckwheat soba noodles tossed with whole edamame, shredded carrots, scallions, and a peanut sauce that comes together in two minutes.
The sauce is peanut butter, soy sauce, rice vinegar, lime juice, a little sriracha, and enough warm water to thin it out. Toss everything together and eat it straight from the bowl while standing at the counter. No judgment here.
Grab soba noodles, edamame, carrots, scallions, cilantro, peanut butter, soy sauce, lime, sriracha, sesame seeds. The combination of the nutty soba with the edamame means you’re getting protein from multiple sources, which is always a smart move for vegetarians.
4) Edamame falafel with lemon yogurt
Traditional falafel uses chickpeas. This version swaps in edamame for a brighter, slightly sweeter result that’s just as satisfying. You’re pulsing the edamame in a food processor with fresh herbs, garlic, cumin, and enough flour to bind everything together.
Shape them into small patties and either pan-fry or bake until golden. They’re more delicate than chickpea falafel, so handle them gently. Serve in warm pita with a simple lemon yogurt sauce, pickled red onions, and fresh cucumber.
Your shopping list: edamame, fresh parsley, cilantro, garlic, cumin, flour, Greek yogurt, lemon, pita bread, cucumber, red onion. I’ve mentioned this before, but baking falafel at 400°F works nearly as well as frying if you brush them with oil first.
5) Spicy edamame coconut curry
Edamame holds up beautifully in curry. They don’t turn mushy like some beans, and they absorb the sauce flavors while keeping their slight bite. This curry uses coconut milk as the base with red curry paste, ginger, and a hit of lime at the end.
Add some bell peppers and spinach for color and extra nutrients. Serve it over jasmine rice or with crusty bread for soaking up the sauce. The whole thing comes together in about 25 minutes, which makes it a legitimate weeknight option.
Stock up on edamame, coconut milk, red curry paste, fresh ginger, garlic, bell peppers, spinach, lime, jasmine rice, fresh basil. The protein from the edamame combined with the healthy fats from coconut milk keeps you full for hours.
6) Edamame hummus with roasted garlic
This isn’t trying to be chickpea hummus. It’s its own thing. The color is a vibrant green, the flavor is lighter and fresher, and it works as a dip, spread, or base for grain bowls. Roasting a whole head of garlic first adds depth without sharpness.
Blend cooked edamame with the roasted garlic, tahini, lemon juice, olive oil, and salt until completely smooth. You might need to scrape down the sides a few times. The texture should be silky, not grainy.
Ingredients to have ready: edamame, one head of garlic, tahini, lemon, olive oil, cumin, salt. Serve with warm pita triangles, raw vegetables, or spread on sandwiches. It keeps in the fridge for about five days.
The bottom line
Edamame deserves a permanent spot in your protein rotation. At 18 grams of complete protein per cup, it competes with any plant-based option out there. And unlike some protein sources, it actually tastes good without much effort.
These recipes work because they treat edamame as the star rather than an afterthought. Whether you’re crisping them up for a rice bowl, mashing them onto toast, or blending them into hummus, you’re getting serious nutrition without sacrificing flavor.
Start with whichever recipe sounds most appealing and go from there.
