Page 143 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Defrost frozen edamame pods in microwave for 3 minutes; drain and dry with
a clean towel.
2. Peel and smash garlic.
3. Heat olive oil in cast iron pan over medium high heat.
4. Add garlic, rosemary, and sage to pan. Cook 30 seconds – 1 minute until fragrant.
5. Add defrosted edamame pods to pan, and mix every 30 seconds to allow browning
of pods on both sides. Avoid burning garlic ~ 3-4 minutes of active cooking.
6. Add sea salt to taste.
7. Enjoy by holding an edamame pod with your fingers. Use your teeth to pop the
edamame beans out of the pod into your mouth. Discard the empty pods in a
separate bowl.
Nutritional Analysis

Source: USDA: fdc.nal.usda.gov
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Edamame 150 199.6 19.96 7.0 16.0 - 3.6 120 12.0
in pods
Olive oil 22 180 - 21 - - - - -
Garlic cloves 3 cloves - - - - - - - -
Rosemary
sprigs 2 sprigs - - - - - - - -
Sage sprigs 2 sprigs - - - - - - - -
TOTAL 172 379.6 19.96 28 16 - 3.6 120 12.0

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