Recipe For Health
Corporate Chef Kurt Kwaitkowski, MSU Residential Dining Services
Featured Food: Edamame Yield: serves 4-6Learn more about Edamame


  • 8 oz. frozen edamame in the pod
  • 1 T. salt
  • ¼ c. chopped white onion
  • 3 T. fresh minced ginger
  • 1 clove of garlic, minced
  • 1 T. sambal oelek chili paste
  • 1 T. white miso
  • 2 T. rice wine vinegar
  • Juice of 1 lime
  • ¼ c. grapeseed oil
  • 3-4 T. cold water
  • 2 T. chopped cilantro
  • Salt and pepper to taste


Fill a large bowl with water and ice.

Bring 1 quart of water to a boil. Add edamame and salt. Bring water back to a boil and simmer for 4 to 5 minutes. Drain the edamame and transfer them to the bowl of ice water. When chilled, drain again. Shell the edamame, rinse, and spread on paper towel.

Transfer shelled edamame to food processor bowl along with onion, ginger, garlic, chili paste, miso, vinegar, and lime; blend until smooth

Drizzle in grapeseed oil and then cold water, adding water one tablespoon at a time until a nice dip consistency occurs. Add cilantro and pulse a few times. Add salt and pepper to taste.

Learn More About Edamame

Japanese edamame (eh-dah-mah-may) and Chinese mao dou (mow doe) are the same vegetable—green soybeans. To simplify let’s just call them by their popular name—edamame. Growers use specialized soybean varieties for edamame but they’re essentially the same plants you see drying in farm fields destined to become tofu and other soy products. For edamame, the pods are pulled from the plants before they reach full maturity.

The fruit of the soybean is dramatically different when harvested early. Fully mature soybeans are starchy and high in protein much like other legumes, distinct for their prominent beany flavor when cooked. Harvested green, they are sweet and buttery with a slightly nutty flavor.  

Edamame are often found this time of year in farmers markets. Far and away the most common—and convenient—way to buy them is in the frozen foods section of the grocery store.  

To prepare: Boil fresh or frozen edamame (still in their pods) for a few minutes in salted water then plunge in ice water to stop the cooking process. Edamane’s fuzzy, fibrous pods are inedible but provide a protective capsule for cooking the beans. Properly cooked, the beans inside their pods will have a firm, dense texture (toothsome), not soft like green peas. Shelling the beans before cooking is not recommended as they become mushy and lose much of their flavor.  

To serve: In their simplest form, just sprinkle the warm pods with Kosher or sea salt. Amp up the flavor by stir frying the cooked pods with garlic, then finishing with soy sauce, sesame seeds, and red pepper flakes. 

To eat: Here’s the popular way to enjoy edamame as an appetizer—pick up one pod a time, place the length of the pod to your lips, and squeeze to pop the beans into your mouth. Another method is to pull the pod between your teeth to jettison the beans onto your tongue 

Peggy Crum MA, RD

Featured Recipes

Za’atar enhances Chef’s recipe 3 times: 1) toasted with the vegetables to bring out its deep notes 2) added as the herbal ingredient in the finishing vinaigrette 3) a light dusting right before serving to preserve its lighter, more delicate flavors.

Posset is an English dessert served chilled. Its texture is akin to mousse but the ingredient list is short and sweet—nothing more than sugar, cream, and lemon. The result of careful cooking, waiting, and straining is a light dessert with big flavor.

Pakora are delicious little Indian fritters often eaten for snacking or as an appetizer. Make sure your spices are fresh for maximum flavor.

You can buy caramel corn in the store. But like most things, it's better when homemade. Cheaper, too!

More Food and Nutrition Recipes

Find a Recipe

Browse all recipes

Find a Class

Browse all courses

Search Health4U

Coaching and Counseling Services

Coaching and Counseling Services provides you with access to accurate health and lifestyle information, helping you to explore new behaviors and skills, and identifying useful campus and community resources.

Read More

Departmental Services

The goal of department based services is to provide work units and colleagues the opportunity to learn about health and wellness as a group activity or exploration.  

Read More

Health e-Guide

Your one stop resource for reliable medical information. Explore Health Topic information for specific health concerns. Interactive Tools uses your responses to questions to help with making medical decisions,  and Learning Centers can provide a more complete understanding of medical concerns.

Visit Health e-Guide