What are the nutritional values ​​of edamame?

Edamame is a vegetable with very high nutritional value. Today I will introduce it to you in detail:

Edamame Nutrition Highlights:

Edamame is rich in plant protein, potassium and magnesium, and is particularly rich in B vitamins and dietary fiber. It also contains health-care ingredients such as saponins, phytic acid, and oligosaccharides, which are very beneficial for protecting cardiovascular and cerebrovascular systems and controlling blood pressure. In addition, eating edamame in summer can also prevent malnutrition, low physical fitness, and heat stroke caused by excessive sweating and loss of appetite. It is worth mentioning that the dietary fiber content of tender edamame is as high as 4.0%, while the fiber content of celery stalks, which has always been considered the fiber champion, is only 1.2%. The fiber content of some other well-known high-fiber vegetables is lower than that of edamame, such as kale containing 1.6%, spinach containing 1.7%, amaranth containing 1.8%, broccoli containing 1.6%, and leeks containing 1.4%. From this point of view, edamame is worthy of being the fiber champion among vegetables.

Tips for choosing edamame:

After shelling, if the crescent-shaped fingernail-like tip of the bean is light green, it means it is tender; if it has turned black, it means it is old.

Recommended recipes for edamame:

Stir-fried edamame, bamboo shoots and diced chicken. Shelled edamame, add a small amount of salt and water that just covers the edamame, boil for 8-10 minutes, remove the beans and set aside; or peel and shell the edamame and boil until 80% done. Dice the commercially available boiled spring bamboo shoots. Dice the chicken breast and stir with a small amount of cooking wine and ginger juice. Do not use too much seasoning to avoid taking away the fragrance of the edamame. Put oil in the pot, add a small amount of fennel powder and chopped green onions, then add the diced chicken and stir-fry. When it is almost cooked, add the edamame and bamboo shoots, add a small amount of salt and stir well, thicken with a small amount of water starch, and serve.

Note:

Eating too much edamame may cause bloating. People with indigestion can control the amount to one handful per day. In addition, tender beans, tender peas, tender bean pods and other tender beans are also high in dietary fiber. Eating tender beans regularly instead of half a bowl of rice is a good way to improve nutrition without hindering digestion and absorption.