A vegetable that isn’t widely used — but is widely accessible in the UK — might surprise you with its impressive protein content, offering nearly three times the amount found in an egg.
Protein – a vital macronutrient – plays a key role in maintaining cellular function, supporting the immune system, and ensuring the health of muscles and bones . High-protein diets are also known to promote wellness, aiding in weight management.
When most people think of protein, animal products like meat or eggs often come to mind. Eggs, in particular, are a popular alternative for those looking to diversify their protein sources while avoiding meat monotony. A single large egg contains 6.3 grams of protein, which is about 13% of the recommended daily value (DV) based on a 2,000-calorie diet.
However, experts recommend incorporating a variety of protein sources into your diet to ensure balanced nutrition and keep meals exciting. One standout plant-based option is edamame—immature soybeans that pack nutritional power. A single cup of edamame delivers 18.4 grams of protein, equivalent to nearly three eggs. Notably, edamame is a complete protein, containing all nine essential amino acids, making it an excellent choice for vegetarians and vegans.
The history of edamame dates back to Japan’s Edo period (1603–1868), when it was consumed as a convenient snack by farmers. “Edamame” translates to “bean branch,” referencing the traditional practice of selling soybeans still attached to their stems. Today, edamame remains a staple in Japanese izakayas (informal bars) – often served boiled and salted as a companion to beer or shochu.
Beyond its traditional roots, edamame has gained global popularity for its versatility and health benefits. It can be prepared in numerous ways—boiled, steamed, roasted, or even incorporated into dishes like salads and stir-fries.
Celebrity chefs have embraced edamame in creative recipes – Iron Chef star Edward Lee has featured it in dishes like edamame hummus and Asian-inspired succotash, while food writer Rachel Walker crafted an eye-catching edamame salad with black rice and yuzu dressing.
Edamame’s rise in Western cuisine began during the sushi boom of the 1980s and continued into the early 2000s as its nutritional benefits became widely recognized. Its appeal extends beyond health enthusiasts – it has even made its mark in pop culture through the viral song, Edamame.
Whether enjoyed as a snack or incorporated into elaborate recipes, edamame proves that plant-based foods can be both nutritious and delicious — a testament to its growing global appeal.