Learn how to make some air fried edamame beans - a quick snack that is high in protein. They are crunchy, incredibly easy to make using the air fryer with a cheesy tangy taste to them.
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If you are looking for a snack that is nutritious, delicious and doesn't take too long to make then you are in the right place.
I've been addicted to snacking on edamame beans for several months now and completely forgot about sharing this recipe with you all.
What I love about these beans is how high they are in protein, I like to include them as part of my daily protein intake.
The entire recipe comes together relatively quickly, all you need to do is defrost the beans which doesn't take very long.
Mill the dry ingredients (that's your nutritional yeast with spices), combine them with the olive oil and lime juice, drizzle the wet rub all over the beans and air fry them - it's that simple!
What is edamame?
In short it is the Japanese word for immature soy(a)beans, they are green in appearance and harvested before they completely ripen and become hard.
Soy(a) beans and edamame derive from the same plant. The only difference is the stage which they are harvested with edamame being picked earlier while soy(a) beans are mature, tan to beige in appearance and can be used to make soy(a) or tofu.
Both can be consumed and often appear in East Asian cuisines. You can steam, boil or even stir fry them especially tender green edamames in their pods.
What makes both soy(a) beans and edamames so appealling to the Western hemisphere is their nutritional value.
They are a good source of plant based protein, not only that, they are low in calories, low in carbs/fat nor do they raise your cholestrol levels (source).
It is also packed with fibre which as you already know is essential for healthy bowel movements, helps to regulate blood sugar levels along with an abundance of vitamins and minerals too (source).
Reason to air fry these beans
- Edamame beans are low in carbs and high in protein
- Incredibly inexpensive/cheap source of plant based protein
- Vegan friendly yet flavoursome, no bland food here!
- It is a keto inspired recipe (albeit not 100% ketogenic) but it follows many of the same principles.
- The beans thaw out very quickly - soak for a short period of time or rinse under warm water.
Ingredients you will need
- Edamame beans - You can purchase these in most supermarkets usually in the frozen section.
- Olive oil - A small amount of olive oil is needed to help crisp the beans.
- Lime juice - This gives the beans that slightly tangy taste.
- Nutritional yeast - This gives that vegan friendly cheese taste.
- Garlic/onion granules/black pepper/chilli flakes/pink salt - These are the spices that you will need to make the wet rub.
The steps
- If you are using frozen edamame beans, thaw them by either placing them in a bowl of warm water or rinsing them off with warm water using a colander.
- Place the beans in a medium sized bowl and use kitchen towel to blot them dry then set aside.
- Place the pink salt, smoked paprika, garlic/onion granules, black pepper, chilli flakes and nutritional yeast in a spice or coffee grinder.
- Blitz into a fine consistency.
- Place the lime juice in a small bowl and add the olive oil to it.
- Add the dry ingredients and mix everything together so it is combined.
- Pour the mixture all over the edamame beans and use your hands or a spoon to thoroughly coat the beans.
- Place the beans in the air fryer basket and spread them out (you can line the basket if you wish to do so first).
- Air fry at 180C/356F for 16-18 minutes or until crispy, check the beans and shake them a few times throughout the given time.
Notes and tips
- Store any leftovers in an airtight container for up to 3 days.
- It is normal for the beans to lose their crispiness, to re-crisp simply put them back in the air fryer for a few minutes to crisp up again.
- Don't forget to do a taste taste of the dry ingredients after you have milled them as you may want to add more of a specific ingredient.
- Also, do a taste test of the actual rub, again adjust the taste if necessary.
- Feel free to make other flavours including using soy(a) sauce, sesame oil, parsley, thyme etc...
More air fryer recipes
- Air Fryer Whole Cauliflower
- Air Fryer Hush Puppies
- Air Fryer French Fried Onions
- Air Fryer Baked Sweet Potatoes
- Air Fryer Frozen Okra
- Cassava Chips
- Spicy Air Fryer Peanuts
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Air Fried Edamame Beans
Ingredients
- 2 cups edamame beans
- 1 teaspoon pink salt
- 1 teaspoon smoked paprika
- ½ teaspoon garlic granules
- ½ teaspoon onion granules
- ½ teaspoon black pepper
- ¼ teaspoon chilli flakes
- 3 tablespoon nutritional yeast
- 2 tablespoon olive oil
- 3 teaspoon lime juice
Instructions
- If you are using frozen edamame beans, thaw them by either placing them in a bowl of warm water or rinsing them off with warm water using a colander.
- Place the beans in a medium sized bowl and use kitchen towel to blot them dry then set aside.
- Place the pink salt, smoked paprika, garlic/onion granules, black pepper, chilli flakes and nutritional yeast in a spice or coffee grinder.
- Blitz into a fine consistency.
- Place the lime juice in a small bowl and add the olive oil to it.
- Add the dry ingredients and mix everything together so it is combined.
- Pour the mixture all over the edamame beans and use your hands or a spoon to thoroughly coat the beans.
- Place the beans in the air fryer basket and spread them out (you can line the basket if you wish to do so first).
- Air fry at 180C/356F for 16-18 minutes or until crispy, check the beans and shake them a few times throughout the given time.
Video
Notes
- Store any leftovers in an airtight container for up to 3 days.
- It is normal for the beans to lose their crispiness, to re-crisp simply put them back in the air fryer for a few minutes to crisp up again.
- Don't forget to do a taste taste of the dry ingredients after you have milled them as you may want to add more of a specific ingredient.
- Also, do a taste test of the actual rub, again adjust the taste if necessary.
- Feel free to make other flavours including using soy(a) sauce, sesame oil, parsley, thyme etc...
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