Edamame pods are a popular Japanese appetizer. The soybeans are usually steamed and sprinkled with sea salt. But why not try something different? This air fryer edamame recipe is seasoned with garlic Parmesan and is sure to please your taste buds. Edamame is a great source of protein, and air frying makes it crispy and delicious.
This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider.
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Air Fryer Edamame & Mental Health
Edamame is a type of soybean that is harvested while it is still young and green. The word edamame actually means “branched bean” in Japanese. They are a great source of protein and fiber. They are also low in calories and fat.
And edamame contains all the body’s essential amino acids, making it a complete protein. So they are an excellent choice for people who are looking for a healthy snack or side dish. They are also high in several nutrients that are important for better mental health:
>Antioxidants
Edamame beans are also a good source of soy isoflavones, other antioxidants, and phytochemicals. These nutrients can help to protect your body from free radicals, oxidative stress, and disease and promote overall health.
>Fiber
Fiber is a prebiotic that feeds the good bacteria (probiotics) in your gut. Having a healthy gut can have a positive impact on your mood and overall mental health.
>Folate
Folate is necessary for your body to make serotonin and dopamine. Serotonin and dopamine are neurotransmitters that are responsible for regulating mood, focus, and pleasure.
How to Make Garlic Parmesan Edamame in the Air Fryer
Preheat your air fryer to 400°F and collect your ingredients.
Combine the edamame, grated Parmesan, extra-virgin olive oil, minced garlic, garlic powder, salt, and pepper in a medium bowl.
When your air fryer is preheated, spray the air fryer basket with cooking spray. Add the edamame mixture in a single layer. Cook for 3 1/2 minutes, shake the basket, and cook for 3 1/2 more minutes or until the edamame is toasted.
Air Fryer Edamame Tips & FAQ
You can find edamame pods and shelled edamame at most Asian markets and many grocery stores. I found the shelled, ready-to-eat edamame for this recipe at Trader Joe’s.
I used shelled, ready-to-eat edamame from Trader Joe’s for this recipe, but you can also use frozen shelled edamame. Just thaw and pat dry the beans before beginning the recipe.
You can add edamame to salads, soups, or stir-fries. You can also snack on edamame as a healthy alternative to chips or other unhealthy snacks.
This air fryer edamame recipe is a delicious alternative to traditional steamed edamame pods. The shelled soybeans are cooked in a garlic Parmesan seasoning and air fried to perfection. They are a healthy plant-based protein with mental health benefits. Try this tasty air fryer snack and let me know how you like it in the comments.
Air Fryer Edamame with Garlic Parmesan
Ingredients
- 9 oz shelled edamame thawed if frozen
- 3 Tbsp grated Parmesan
- 1 Tbsp olive oil extra virgin
- 1 clove garlic minced
- 1 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
Instructions
- Preheat air fryer to 400°F.
- Combine all ingredients in a medium bowl.
- Once the air fryer is preheated, spray air fryer basket with cooking spray and add edamame in a single layer.
- Cook for 3 1/2 minutes, shake the basket, and cook for 3 1/2 more minutes or until toasted.