Crispy Baked Edamame: Snackable Roasted Soybeans Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Cooking and Meal Prep Recipes Crispy Baked Edamame: Snackable Roasted Soybeans By Stephanie Lang, MS, RDN, CDN Stephanie Lang, MS, RDN, CDN Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. Learn about our editorial process Updated on December 23, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, CDN Medically reviewed by Kristy Del Coro, MS, RDN, CDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Stephanie Lang, MS, RDN, CDN (33 ratings) Total Time: 95 min Prep Time: 5 min Cook Time: 90 min Servings: 4 (1/2 cup each) Nutrition Highlights per serving 209 calories 10g fat 15g carbs 17g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (1/2 cup each) Amount per serving Calories 209 % Daily Value* Total Fat 10g 13% Saturated Fat 1g 5% Cholesterol 0mg 0% Sodium 300mg 13% Total Carbohydrate 15g 5% Dietary Fiber 8g 29% Total Sugars 3g Includes 0g Added Sugars 0% Protein 17g Vitamin D 0mcg 0% Calcium 98mg 8% Iron 4mg 22% Potassium 678mg 14% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Soy is one of the few plant foods with all nine essential amino acids that your body needs to get from food to form protein. Soybeans can also be a good or excellent source of fiber, depending on the serving size. They also provide micronutrients like vitamin K, B-vitamins, iron, potassium, magnesium, copper and manganese as well as a variety of phytochemicals including isoflavones, saponins, phenolic acids, and sphingolipids. While soy's effect on health is an active area of research, evidence shows that soy's estrogen-like compounds are not associated with risk of hormone-related cancers in humans. In fact, phytoestrogens in soy may actually be protective against cancer. Try to use it in the form of soybeans, soy milk, tofu, or miso instead of processed cereals, bars, and other snack items. Processed foods may include ingredients that are not a part of your diet plan, such as added sugars or excess sodium. Ingredients 1 pound bag frozen shelled edamame (about 4 cups) 2 teaspoons olive oil 1/2 teaspoon salt 1/4 teaspoon black pepper Preparation Let the shelled edamame thaw on the counter for at least one hour. Lay onto a dry clean dish towel and blot dry. Preheat oven to 350F. Arrange the edamame on the baking sheet. Drizzle with 2 teaspoons olive oil and sprinkle with salt and pepper. Bake for 30 minutes, stirring every 10 minutes, until crispy. Ingredient Variations and Substitutions Get creative with flavors and spices. Try tamari or soy sauce (no need to add extra salt if using this) with ground ginger and garlic, or smoked paprika for a bolder flavor. You could even use curry powder or turmeric for a fragrant fix. Toss the beans with your favorite seasonings before putting them in the oven. Cooking and Serving Tips Use these protein-rich beans as a topper for salads and soups. Or, pack them in a to-go container and enjoy for a mid-afternoon snack. Keep leftovers in the refrigerator (although they will lose a little bit of crispiness). You can find shelled soybeans or soybeans in the pod in the freezer section of most grocery stores. Rate this Recipe You've already rated this recipe. Thanks for your rating! 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Cancer Society. Soy and Cancer Risk: Our Expert’s Advice Douglas CC, Johnson SA, Arjmandi BH. Soy and its isoflavones: the truth behind the science in breast cancer. Anticancer Agents Med Chem. 2013 Oct;13(8):1178-87. doi:10.2174/18715206113139990320 By Stephanie Lang, MS, RDN, CDN Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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