Edamame Bean Recipes


In Featured, Health & Wellbeing, Menopause, Nutrition & Recipes by Diane Richardson ClarkeLeave a Comment

Why are we sharing edamame bean recipes, otherwise known as soy beans? Simply because they are one ingredient you want to start adding to your diet if you are going through the menopause or post menopause.  Why?  Because they are packed full of isoflavones/phytoestrogen, which can help reduce menopausal symptoms!

How Do Isoflavones/Phytoestrogens Help With Menopause?

Here’s the sciency bit, but actually quite interesting…  many plant foods contain phytochemicals, or plant chemicals, that help you stay healthy and prevent disease. The important phytochemicals in edamame are called isoflavones. The isoflavones in edamame are also known as phytoestrogens or plant estrogens, because when they are consumed, they act like a weak form of the hormone estrogen in the body. This hormone-like activity may help reduce some of the side effects of menopause, such as hot flashes and night sweats, and also help lower the risk of developing heart disease, breast cancer and the bone-thinning disease osteoporosis in postmenopausal women, though these benefits have not yet been clearly proven.

Taking the above in to consideration, we thought it kind of made sense to add some of these to our food repertoire! Here are 3 simple but very tasty edamame bean recipes we think you will love:-


Avocado and Edamame Dip

A wonderful dip, packed full of health benefits. Deliciously creamy, slightly nutty and perfect to dip your crudites, wholemeal pitta or tortillas in to!

Edamame Bean Recipes

Serves: 6 

  • 175g shelled edamame (green soya beans)
  • 1/2 onion, chopped
  • 25g fresh coriander
  • 2 tablespoons olive oil
  • 1 large avocado, peeled and stone removed
  • 1 lemon, juiced
  • 1 tablespoon chilli garlic sauce (or or half a red chilli and one garlic clove)
  • salt and pepper to taste

Prep:15min  ›  Extra time:30min chilling  ›  Ready in:45min 

  1. Place the edamame, onion, coriander (if using fresh garlic and chilli add now) and olive oil into a food processor. Pulse until finely chopped. Add the avocado, lemon juice and, if using, chilli sauce; season to taste with salt and pepper. Puree until smooth. Refrigerate at least 30 minutes before serving.

Cashew & Vegetable Stir Fry

A deliciously healthy combination of whole wheat pasta, broccoli, red pepper, carrots and mushrooms in a dark sweet sauce. The edamame soya beans are the added bonus for extra health benefits. You can get them in most supermarkets now, both frozen and fresh.  With all the incredible ingredients in this dish, it’s a super menopause busting recipe!

Edamame Bean Recipes

Serves: 6

450g whole wheat pasta
2 tablespoons sesame oil (toasted version if you have it)
4 tablespoons soy sauce
4 tablespoons balsamic vinegar
2 tablespoons caster sugar
4 tablespoons toasted sesame oil
250g broccoli, chopped
1 large carrot, sliced
1 red pepper, sliced
300g fresh shiitake mushrooms, sliced
255g frozen edamame soya beans
100g unsalted cashew nuts, chopped

Prep:20min  ›  Cook:15min  ›  Ready in:35min 

  1. Bring a large pot of lightly salted water to a boil. Cook the pasta 10 to 12 minutes, until al dente and drain.
  2. In a small bowl, mix the 2 tablespoons sesame oil, soy sauce, vinegar and sugar.
  3. Heat 4 tablespoons sesame oil in a frying pan or wok over medium heat. Stir in the broccoli, carrots, red pepper, mushrooms, edamame and cashews. Mix in the sesame oil mixture. Cover and cook 5 minutes, or until vegetables are tender but crisp. Serve over the cooked pasta.

Oh and if any of you have ever been to Noodle Nation, they do one of the simplest edamame bean recipes of all, using this menopause mega food, it’s a little like this, although don’t think they use the garlic.  A favourite of a few of my friends and now I know how good they are for me and my symptoms, I’ll be popping them regularly!

Garlic Edamame

This garlicky variation on classic Japanese edamame from Marc Matsumoto of the Fresh Tastes blog will leave you licking your fingers.

Edamame Bean Recipes


  • 1 package frozen edamame (13 ounces)
  • 1 tablespoon sesame oil
  • 8 grams garlic, grated (about 1 large clove)
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt


  1. In a bowl, whisk the sesame oil, grated garlic, and black pepper together.
  2. Some edamame are precooked and can be heated in the microwave, others need to be boiled. Follow the directions on the package to reheat/cook your edamame.
  3. Make sure your edamame is well drained and then dump them into the bowl with the garlic mixture and toss to coat evenly.
  4. Sprinkle the salt over the edamame and toss again until the salt is evenly distributed.
  5. Serve immediately.


If you like your food spicy, try adding a squirt of your favorite Asian hot sauce to the garlic mixture before tossing it with the edamame.


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