Edamame su mladi, nezreli plodovi soje, obično skupljeni dok su još zeleni i nežni. Najčešće se prodaju u mahunama, kuvani ili na pari, i služe se kao užina, predjelo ili dodatak jelima.
Karakteristike i upotreba:
- Ukus: blago sladak, orašast i svež.
- Tekstura: nežna, ali sa blagom hrskavošću.
- Način pripreme: kuvaju se u slanoj vodi 3–5 minuta ili na pari, a zatim se pospu malo soli i jedu direktno iz mahune pritiskanjem zrna zubima.
- Nutritivno: bogat izvor proteina, vlakana, vitamina (posebno folata i vitamina K) i minerala (magnezijum, gvožđe).
Edamame je popularan u japanskoj kuhinji i azijskoj kuhinji, često se poslužuje u susi restoranima ili kao zdrava grickalica.
Upotreba
Edamame je vrlo svestrana namirnica i može se koristiti na više načina u jelima i užinama. Evo detaljnog pregleda:
1. Kao užina ili predjelo
- Najčešće se servira kuvano u mahuni, posuto morskom soli.
- Jedete tako što pritisnete zrno zubima da izađe iz mahune.
- Idealno za zdrave grickalice između obroka.
2. U salatama
- Dodaje se skuvano zrno edamamea u salate od povrća, pirinac salate ili kinoa salate.
- Daje salatama proteinsku vrednost i prijatnu teksturu.
3. U supama i čorbama
- Može se dodati u miso supu, povrtne supe ili krem supe od povrća.
- Dodaje kremastu teksturu i boju, a zadržava hranljivost.
4. U pirinčanim jelima i salatama sa testeninom
- Skuvani edamame se može mešati u prženi pirinač, vok jela ili salate sa testeninom.
- Dobar je izvor proteina u vegetarijanskim jelima.
5. Pirei i namazi
- Zrna se mogu izblendati sa malo maslinovog ulja, soka od limuna i začinq
- Humus ili sos za umakanje za povrće.
6. Zamena za grasak ili pasulj
- U receptima gde ide grašak ili beli pasulj, edamame može biti zanimljiva i hranljiva zamena.
Saveti:
- Ne treba prekuvati – zadržava se lepa tekstura i boja.
- Može se i zamrznuti skuvano, pa koristiti po potrebi.
Nutritivne vrednosti
Za 100 g kuvanog edamame (soja u mahunama), nutritivne vrednosti su približno:
Nutritivne vrednosti (100 g kuvanog edamamea)
Energetska vrednost: 121 kcal
Proteini: 11 g
Masti: 5 g
- zasićene: 0,7 g
- mononezasićene: 1 g
- polinezasićene: 2,5 g
Ugljeni hidrati: 10 g
- šećeri: 2 g
- vlakna: 5 g
Natrijum: 6 mg
Kalcijum: 63 mg
Gvožđe: 2,3 mg
Kalijum: 436 mg
Vitamin C: 6 mg
Folat: 311 µg
Zdravstveni benefiti:
- Bogat biljnim proteinom, odličan za vegetarijance i vegane.
- Sadrži izoflavone koji mogu povoljno delovati na hormon balans i zdravlje kostiju.
- Vlakna pomažu varenju i održavanju sitosti.
- Nizak glikemijski indeks – pogodan za stabilan šećer u krvi.
Edamame are young, unripe soybeans, usually picked while still green and tender. They are most often sold in pods, boiled or steamed, and served as a snack, appetizer or addition to meals.
Characteristics and use:
- Taste: slightly sweet, nutty and fresh.
- Texture: tender, but with a slight crunch.
- Method of preparation: they are boiled in salted water for 3-5 minutes or steamed, then sprinkled with a little salt and eaten directly from the pod by pressing the grain with the teeth.
- Nutritional: rich source of protein, fiber, vitamins (especially folate and vitamin K) and minerals (magnesium, iron).
Edamame is popular in Japanese cuisine and Asian cuisine, often served in sushi restaurants or as a healthy snack.
Use
Edamame is a very versatile food and can be used in many ways in dishes and snacks. Here's a detailed overview:
1. As a snack or appetizer
- It is most often served cooked in pods, sprinkled with sea salt.
- You eat by pressing the grain with your teeth so that it comes out of the pod.
- Ideal for healthy snacks between meals.
2. In salads
- Add cooked edamame beans to vegetable, rice salad or quinoa salads.
- Gives salads protein value and a pleasant texture.
3. In soups and chowders
- It can be added to miso soup, vegetable soups or vegetable cream soups.
- Adds creamy texture and color, while retaining nutrition.
4. In rice dishes and dishes with pasta
- Cooked edamame can be mixed into fried rice, wok dishes or pasta salads.
- It is a good source of protein in vegetarian dishes.
5. Purees and spreads
- The grains can be blended with a little olive oil, lemon juice and spices
- Hummus or dipping sauce for vegetables.
6. Substitute for peas or beans
- In recipes where peas or white beans are used, edamame can be an interesting and nutritious substitute.
Tips:
- You don't need to overcook it - the beautiful texture and color is preserved.
- It can also be frozen, cooked and used as needed.
Nutritional values
For 100 g of cooked edamame (soybeans in pods), the nutritional values are approximately:
Nutritional values (100 g of boiled edamame)
Energy value: 121 kcal
Proteins: 11 g
Fats: 5 g
- saturated: 0.7 g
- monounsaturated: 1 g
- polyunsaturated: 2.5 g
Carbohydrates: 10 g
- sugars: 2 g
- fiber: 5 g
Sodium: 6 mg
Calcium: 63 mg
Iron: 2.3 mg
Potassium: 436 mg
Vitamin C: 6 mg
Folate: 311 µg
Health benefits:
- Rich in vegetable protein, great for vegetarians and vegans.
- Contains isoflavones that can have a beneficial effect on hormone balance and bone health.
- Fibers help digestion and maintain satiety.
- Low glycemic index – suitable for stable blood sugar.
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