O2 Fitness Food of the Week: Edamame

Jul 22, 2013

Edamame, for those who don’t know, are simply boiled green soybeans.  They are rich in fiber and protein and a great source of vitamin C and vitamin A.

One small serving of edamame (1 ⅛ cups) provides the same amount of fiber you’ll find in 4 slices of whole wheat bread (9 grams).  Edamame can be a great, quick snack and a great addition to many meals.

Spaghetti with Edamame, Parsley, Garlic & EVOO

Makes 4 servings.


  • 1 large garlic clove, finely minced (more to taste)
  • Leaves from 1 bunch parsley
  • 2 tablespoons extra virgin olive oil
  • 1 1/3 cups frozen shelled edamame
  • ¾ pound whole grain spaghetti
  • ¼ cup freshly grated Parmesan (optional)


  • Begin heating a large pot of water for the pasta. Meanwhile, mince garlic in a food processor.
  •  Add the parsley and process until finely chopped. With the machine running, drizzle in the olive oil. Transfer the mixture to a large pasta bowl.
  • When the water comes to a boil, salt generously, add the edamame and cook five minutes. Remove from the pot with a strainer or a slotted spoon, and place in the bowl with the parsley.
  • Add the spaghetti to the boiling water, and cook al dente following the timing instructions on the package.
  •  When the pasta is cooked, remove ½ cup of the cooking water and add to the bowl with the herbs and edamame or peas. Drain the pasta, and toss with the mixture in the bowl. Add Parmesan if desired, and serve.

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