Spicy Garlic Edamame Recipe

Hi! I'm


I'm a Certified Health Coach, longtime blogger, and host of Elizabeth Eats on YouTube. In addition to writing recipes (I love to eat!), I'm a strong believer that life is too short to settle for anything less than living your best life.


Breakfast IDEAS

Dinner IDEAS



This post may contain affiliate links. Please read my disclosure policy.

Spicy Garlic Edamame Recipe Elizabeth Rider

While just plain or lightly salted edamame makes a great on-the-go snack, the spicy version below is one of my all-time-favorite to-die-for spicy treats.

This spicy garlic edamame recipe is quick, healthy, and delicious. It’s also easy to prepare and fun to eat. Plus, edamame is one of the best vegan protein sources.

What does edamame mean? Edamame means immature soybean, coming from the Japanese words for “stem” and “bean.”

Is Edamame Actually Healthy?

While soy has a bad rap in some nutrition communities, I believe it’s processed soy that is harmful to health, like soybean oil, texturizers, and stabilizers. Yuck!

Is edamame good or bad for you? Edamame is good for you, packed with nutrients and protein. Whole, unprocessed organic soybeans like edamame can be part of a healthy eating plan. Choose organic whenever possible.

In fact, some studies suggest that whole, unprocessed soy is one of the healthiest foods on the planet. Many of the studies that indicate that soy is bad for you were done with highly processed soy. Stick to organic whole edamame, which is not processed, for the healthiest way to consume soy.

What are the benefits of edamame? The benefits of edamame are high levels of protein, fiber, and good carbohydrates, while also packed with nutrients like calcium, vitamin K, vitamin C, and folate. It can also reduce cholesterol levels.

Should You Use Frozen or Fresh Edamame?

You may be wondering if you should use frozen or fresh edamame for the best results. Both take the same amount of time to cook and are nutritious.

Fresh pods only last a few days, while frozen keep up to a year. I have better luck finding frozen, so that’s what I use as many stores don’t carry fresh edamame pods.

Are Edamame Pods Edible?

Edamame pods are not considered edible. While they are not toxic, your body can’t digest the fibrous outer shells that edamame beans come in.

Can You Eat Edamame Raw?

Nope, don’t eat raw edamame. While it may be tempting to bite right into a crunchy edamame pod, uncooked edamame contains chemicals that may harm the digestive tract. However, cooking the edamame stops this problem completely.

How to Cook Edamame

How do I cook frozen edamame? To cook frozen edamame, place the shells in salted boiling water for 2-3 minutes if cooking frozen.

Increase to 3-5 minutes if cooking fresh. You can also make steamed edamame if desired.

How to Eat Edamame

What is the proper way to eat edamame? The proper (or traditional) way to eat edamame is to gently pull the whole pod between your teeth to eat the beans inside, then discard the outside shell.

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Spicy Garlic Edamame Recipe

Spicy Garlic Edamame Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Elizabeth Rider
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 1x
  • Category: Snack
  • Method: Boil
  • Cuisine: America


Raw garlic is loaded with antioxidants and healing properties, adding extra nutrients to this Japanese restaurant staple. The key to this recipe is to let the pressed raw garlic marinate in the toasted sesame oil while cooking the edamame to let the flavors come together.


  • 1 package frozen organic edamame (about 16 ounces)
  • 3 large cloves garlic, peeled and pressed
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon extra virgin olive oil (or an extra tablespoon of toasted sesame oil)
  • 1/4 to 1/2 teaspoon of red chili flakes or cayenne for spice – I like it hot!
  • 1 teaspoon of large-flake sea salt


  1. Bring a large pot of water to a boil. 
  2. While you’re waiting for the water to boil, press the garlic into the bottom of a large mixing bowl and add the toasted sesame oil, red pepper flakes, and sea salt. Mix well.
  3. Cook the edamame in boiling water for 2-3 minutes. 
  4. Drain the water.
  5. Add the hot edamame to the mixing bowl and toss well with the other ingredients so it can soak up the flavor while warm.
  6. Serve warm, room temperature, or even cold. 
  7. If desired, garnish with an extra pinch of sea salt and chili flakes to make it pretty. 
  8. If needed, store in an airtight glass container in the refrigerator for up to 3 days (but we usually finish it within the hour!).


You can purchase toasted sesame oil in the international food aisle of most grocery stores. Make sure it’s toasted sesame oil and not plain sesame oil—there’s a big difference in flavor.


  • Calories: 197
edamame recipes

Edamame Recipe Variations

There are many fresh edamame recipe variations for your new favorite snack. These two are a couple of my favorites.

Crispy Parmesan Garlic Edamame

Take shelled, uncooked edamame and bake for 12-15 minutes, tossed in ¼ cup of parmesan, a pinch of garlic, and black pepper to taste.

Ginger Garlic Edamame

After boiling edamame, pan-fry in a tablespoon of olive oil for 3 minutes, then toss in 2 teaspoons of grated garlic and ginger to finish with a bang.

Other Recipes You’ll Love

Healthy Fried Rice

Thai Peanut Superfood Slaw

Superfood Black Bean & Quinoa Salad

Leave A Review + Read The Comments →

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  1. sally High says:

    can I suggest adding soy sauce to give it a lovely Asian taste?

  2. Patti says:

    This was easy and great (once I realized you’re not supposed to eat the shells LOL). Thank you – I was looking for a healthy snack that had some kick – and this is it. 🙂

  3. Ira Lofthouse says:

    This is exactly the recipe I was looking for. Wish I could give this a rating. I google edame snack recipes but I couldn’t find any other recipes that uses toasted sesame oil. So glad I found this!

Hi, I'm Elizabeth

I teach you how to be healthier without extremes, so you can live more and obsess less.

Subscribe now for delicious recipes, inspiration, and ideas to make life better each week:

as seen in:

READ          LATEST


join over 67,000+ readers Getting New Healthy Recipes Every Week

For a limited time, new subscribers get 9 Healthy Recipe eBooks—For FREE!

Claim Your Subscriber Perks!