If you're looking for a low-calorie, low-carb alternative to rice, consider trying riced edamame. With just 110 calories per 3/4 cup (85 g) serving, riced edamame is an excellent option for those watching their calorie intake.
Not only is riced edamame low in calories, but it also contains a variety of important nutrients. For example, it's a good source of fiber, protein, calcium, and iron.
In this article, we'll dive into the nutritional benefits of riced edamame, explore how it can be prepared, and share some delicious recipes to try.
Nutritional Benefits of Riced Edamame
In addition to being low in calories, riced edamame is also packed full of important nutrients. For example, it's an excellent source of fiber, with 4 grams per serving. This fiber can help keep you feeling full and satisfied, which can aid in weight loss and weight maintenance. Riced edamame is also a good source of plant-based protein, with 9 grams per serving. Protein is essential for building and repairing muscles, which can be especially important for those who are physically active. Finally, riced edamame is a good source of calcium and iron, two minerals that are essential for bone health and maintaining healthy red blood cells. Overall, riced edamame is a nutritious and satisfying food that can be a great addition to a healthy diet.
How Riced Edamame is Prepared?
Riced edamame is incredibly easy to prepare. Here are the basic steps: 1. Start by heating a skillet over medium heat. 2. Add the riced edamame to the skillet and stir occasionally for 3-5 minutes, until it's heated through and slightly browned. That's it! You can use riced edamame in any recipe that calls for rice or other grains.
Delicious Riced Edamame Recipes to Try
If you're looking for inspiration on how to use riced edamame in your cooking, here are a few delicious recipes to try: 1. Riced Edamame Stir Fry: Heat a tablespoon of oil in a wok or skillet, then add riced edamame, diced vegetables (such as carrots, bell peppers, and onions), and your choice of protein (such as chicken or tofu). Cook until everything is heated through and top with your favorite stir fry sauce. 2. Riced Edamame Salad: Mix riced edamame with diced cucumber, chopped tomato, sliced avocado, and a sprinkle of feta cheese. Drizzle with a simple vinaigrette made from olive oil, balsamic vinegar, and Dijon mustard.
Riced Edamame as a Low-Carb Food
If you're following a low-carb diet, riced edamame is a great option. With just 8 grams of carbs per serving (4 of which are fiber), it's a filling and nutritious way to replace higher-carb grains like rice.
Riced Edamame as a Good Source of Fiber
As previously mentioned, riced edamame is a good source of fiber, with 4 grams per serving. This fiber can help keep you feeling full and satisfied, and it can also aid in digestion and promote regular bowel movements.
Protein Content of Riced Edamame
Riced edamame is a good source of plant-based protein, with 9 grams per serving. This protein is essential for building and repairing muscles, and it can be particularly important for people who follow a vegetarian or vegan diet.
Calcium and Iron in Riced Edamame
Calcium and iron are important minerals that are essential for maintaining good health. Fortunately, riced edamame is a good source of both. It contains 53 mg of calcium and 2.7 mg of iron per serving.
Riced Edamame as an Alternative to Rice
If you're looking for a low-calorie, low-carb alternative to rice, riced edamame is a great option. It has a similar texture and flavor to rice, but with fewer calories and carbs. You can use riced edamame in any recipe that calls for rice, or simply enjoy it as a side dish.
Edamame is a soy-based food, which means that people with soy allergies should avoid it. If you're not sure whether you're allergic to soy, talk to your doctor or a registered dietitian.
Where to Buy Riced Edamame
Riced edamame can be found in most health food stores and some grocery stores. Look for it in the freezer section, near other frozen vegetables. You can also make your own riced edamame by pulsing shelled edamame in a food processor until it's the desired consistency.
FAQs about Riced Edamame
1. What is riced edamame?
Riced edamame is a healthy and easy-to-prepare alternative to traditional rice made from finely chopped edamame beans. It is a high-protein, low-carb and nutrient-dense dish that can be enjoyed as a side dish, a base for stir-fry, or mixed in a salad.
2. What are the health benefits of riced edamame?
Edamame is a great source of plant-based protein and dietary fiber, making it a satisfying and filling dish to help with weight management. It is also rich in vitamins and minerals such as vitamin K, folate, and iron, which are essential for maintaining bone and cardiovascular health.
3. How do I cook riced edamame?
Riced edamame is easy to prepare and can be cooked on the stovetop or in the microwave. Simply sauté a cup of riced edamame in a pan with your favorite seasonings, or microwave it on high for 2-3 minutes with a splash of water and a pinch of salt.
4. Can I substitute riced edamame for regular rice in recipes?
Yes, absolutely! Riced edamame is a versatile ingredient that can be used as a healthy substitute for rice, couscous, or quinoa in any recipe. You can mix it with vegetables, sauces, and spices to create a delicious and nutritious meal that your whole family will love.
5. What other dishes can I make with riced edamame?
Riced edamame is a versatile ingredient that can be used to make a variety of delicious dishes, such as riced edamame sushi rolls, edamame falafel, edamame hummus, and edamame fried rice. It can also be used in salads, soups, and stews to add flavor and nutrition to your meals.