In our series, which revolves around cooking and baking, guest author Tanja frommein Ideenreichpresents a new SoSUE seasonal recipe every month. Look forward to treats from her private cookbook and get inspired. Enjoy your meal!
A snack that fills you up but doesn't make you fat – roasted edamame
The delicious soybeans are not only tasty and low in calories but also very healthy. Unlike chips, where you consume about 500 kcal per 100g, edamame have only 125 kcal for the same portion size. They contain only 12% carbohydrates (chips have about 50%) and a lot of protein. They are among the plant-based foods with the highest protein content, with about 12 grams in 100 g. That's why they are also excellent for a vegetarian or vegan diet. Additionally, they contain the minerals iron, potassium, magnesium, and calcium, as well as the trace elements manganese and zinc. They are full of vitamins A, B, C, E, and K and folic acid. A booster for the immune system!
Photo: @mein_ideenreich
Ingredients for 2-3 servings:
400g shelled edamame (soybeans), fresh
3 tbsp sesame oil
3 tbsp sesame
1 tsp coarse salt
optional chili (for those who like it a bit spicy)
Preparation
Wash the edamame, drain well, and then put them in a large bowl.
Pour sesame oil, sesame seeds, and 1 tsp coarse salt over and mix everything well.
If you like it spicier, you can add a pinch of chili.
Then put the seasoned soybeans on a baking sheet lined with parchment paper.
Place the tray in the preheated oven (top/bottom heat) at 200° on the middle rack for 15 minutes.
Then switch the oven to grill function and roast on the highest rack for another 5 minutes until they are lightly browned.
Tip: You can also use frozen soybeans, for example. The important thing is that they are completely thawed beforehand. The process can be accelerated with hot water.
Enjoy your snacking!
About the author:
There is something that connects us all: food. It can mean so much: sociability, enjoyment, conversation, home, homeland, distance, romance, etc. Everyone associates a certain dish with something, e.g. a trip, a person, or a childhood memory, etc.
Food also determines our health and our appearance. You are what you eat. That's why, especially as a mother, I pay attention to healthy and balanced nutrition. Even today – despite the variety – it's not always easy to eat properly because we all lack time. That's why I, being employed myself, always try to create recipes that are healthy, simple, delicious, and quick. On weekends or for guests, it can be a bit more elaborate. And sweet indulgences are, of course, also on my menu.
I am Tanja, over 40, mom of a boy, married, and a native of Munich.
