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Organic Edamame Spaghetti – A Healthy Pasta Substitute

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The nutrient-rich edamame is a preparation of immature soybeans in the pod. Bring 2 cups water to a boil. Add 1/2 cup cooked edamame spaghetti and simmer for 4 min. In a pan, heat 1 tsp sesame oil, 2 tsp light soy sauce, and 1/2 tsp honey. Add cooked edamame spaghetti and sprinkle 2 tsp sesame seeds. Add to stir-fried veggies. Dive into your low-calorie, healthy meal!

One of my very generous clients recently gave me a huge box of Edamame Spaghetti for me to try. She and others had been telling me about it, and when I looked at the nutrition information I quickly gave my stamp of approval since the only ingredient is organic edamame. However, I had never personally tried it up until last week.

I was blown away by the quality of the Edamame spaghetti. For being a nutrient powerhouse, it actually does make for a good substitute for pasta in terms of texture and appearance.

Calorie-wise, it is very comparable to eating regular spaghetti, at about 210 calories for 2 oz. However, nutrient-wise regular semolina pasta doesn’t even come close.

The edamame spaghetti has a whopping 24 grams of high-quality protein (compared to 6-8 g of low biological value protein found in semolina/regular spaghetti) and 11 grams of fiber (compared to the pathetic 2 grams in the white grain form). Additionally, you get 30% of your daily value of iron, some Vitamin A, C, and Calcium with the edamame version, not to mention the healthy isoflavones attributed with soy.

These isoflavones exhibit antioxidant properties which have shown extremely beneficial for lowering cholesterol and have shown to help prevent many illnesses and may help ease menopause symptoms.

Ever since I tried this edamame pasta, I have been recommending it to almost all of my clients as a great way to feel like they are eating something indulgent, while actually being very good for you. This “pasta” is especially good for my vegetarian clients or those that don’t eat much lean protein since the spaghetti is going to be your protein source for the meal.

Additionally, since it is made from nothing but soybeans, it is good for those on a gluten-free diet.

Another benefit of this “pasta” is it takes about five minutes to cook, so it can be a very quick and healthy meal. So, I have been recommending people make a big bowl of spaghetti primavera with tons of veggies and up to a cup of the edamame spaghetti.

I have enjoyed the edamame spaghetti this way, but I think it works well as cold or hot sesame noodles too, below is how I have made it.

Sesame Edamame Noodles Recipe

Makes 1 serving*

Ingredients

  • 1 oz edamame spaghetti (~ ½ cup cooked)
  • 1 tsp sesame oil
  • 2 tsp light soy sauce
  • ½ tsp honey
  • 2 tsp sesame seeds

Directions

  1. Bring 2 cups water to a boil – add edamame spaghetti and simmer for 4 minutes.
  2. Heat oil, soy sauce, and honey in pan, add cooked edamame spaghetti.
  3. Top with sesame seeds and add to big bowl of stir-fried veggies for a very low-calorie and healthy meal!

* Note: Recipe can be increased to make more servings. For those looking for a “complete” meal according to my standards, I recommend adding your proper portion of 100% buckwheat soba noodles.

Nutrition info w/o added veggies

175 calories, 7 g fat (3 g MUFA, 3 g PUFA), 15 g carb, 6 g fiber, 13 g protein

Kelly Strogen

My whole goal is to teach people how to eat for their specific body, so that they never have to go on a “diet” to manage their weight or health condition. I emphasize the importance of whole foods, and recommend my clients follow a mostly plant-based diet for optimal health. Of course, I try to be realistic and do let my clients know they can indulge once in a while whether it is alcohol, a cheeseburger, or chocolate. The goal is 90%of the time you eat healthy and allow yourself 10% “wiggle-room”. Food should be enjoyable, but should not be all you think about all day. If you are eating properly for your body, you will learn to listen to your body for hunger cues and never feel the urge to binge or overeat due to deprivation.

Kelly Strogen

My whole goal is to teach people how to eat for their specific body, so that they never have to go on a “diet” to manage their weight or health condition. I emphasize the importance of whole foods, and recommend my clients follow a mostly plant-based diet for optimal health. Of course, I try to be realistic and do let my clients know they can indulge once in a while whether it is alcohol, a cheeseburger, or chocolate. The goal is 90%of the time you eat healthy and allow yourself 10% “wiggle-room”. Food should be enjoyable, but should not be all you think about all day. If you are eating properly for your body, you will learn to listen to your body for hunger cues and never feel the urge to binge or overeat due to deprivation.

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