Edamame big in taste, nutrition

By MARGE PERRY

Fresh soybeans — also called edamame — offer big nutritional benefits.

Once a Japanese restaurant novelty, edamame have gone mainstream. The beans look like small limas, and their delicate flavor is a cross between a mild nut and a sweet pea. But don’t let their gentle nature fool you. This powerhouse bean is a potent source of health-promoting antioxidants and one of the only plant sources of complete protein.

In stores you’ll find them called either edamame of green soybeans and they’re sold fresh or frozen, both in the pod and shelled. In the pod, they’re a terrific snack food; use the shelled variety as a great-tasting more nutritious stand-in for garden peas and lima beans. Here’s a recipe from the September issue of Better Homes and Gardens magazine:

TOMATO-EDAMAME GRILLED CHEESE

The leftover spread is a great dip for crisp, fresh vegetables. Refrigerate, tightly covered, up to three days.

1 bulb garlic

1 teaspoon canola oil

1 (12-ounce) package frozen shelled sweet soybeans (edamame)

1‚Ñ4 cup lemon juice

1‚Ñ2 teaspoon ground cumin

1‚Ñ3 cup snipped fresh Italian (flat-leaf) parsley

8 slices whole grain bread

1 tomato, thinly sliced

4 ounces reduced-fat Monterey Jack cheese, sliced

For spread, preheat oven to 425 degrees. Slice off top 1‚Ñ2 inch of garlic bulb. Leaving bulb whole, remove loose outer layers. Place bulb, cut side up, in custard cup. Drizzle with oil. Cover with foil; roast 15 minutes until soft. Cool.

Meanwhile cook soybeans according to package directions. Drain; rinse with cold water. Squeeze 3 garlic cloves from bulb into food processor. Wrap and refrigerate remaining garlic for other use.

Add cooked soybeans, lemon juice, 1‚Ñ4 cup water, 1‚Ñ2 teaspoon salt, and cumin to garlic in food processor. Cover and process until smooth. Transfer to bowl. Stir in parsley.

For each sandwich spread 2 tablespoons soybean mixture on two slices whole grain bread. Top one bread slice with 1 ounce thinly sliced cheese and tomato slices. Add second bread slice. On nonstick griddle or nonstick skillet toast over medium-high heat, turning once.

Makes 4 sandwiches plus 1 cup spread.

Each sandwich with 1‚Ñ4 cup spread: 332 cal, 12g fat (4g sat.fat), 20 mg cholesterol, 685mg sodium, 38g carbs, 11g fiber, 22g protein.