Sauteed Shelled Edamame

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Sauteed shelled edamame is a bold and vibrant dish that brings a burst of Asian flavors to your dinner table! Not only is this simple recipe incredibly flavorful, but it's also full of beneficial nutrients. Enjoy it as a healthy side dish or a protein-rich snack!

185 CAL 14g CARBS 9g FAT 18g PROTEIN 1
1 Comment

If you’re a fan of Japanese food, you’ve likely tried edamame. Typically, it comes steamed in the pods with a light sprinkling of sea salt. This Sauteed Shelled Edamame recipe takes the traditional flavors and elevates them with a savory, garlicky, and slightly spicy sauce.

After a quick saute in a hot skillet, the edamame caramelizes on the outside for some delicious crunch and flavor. The key is achieving a crisp-tender texture of the edamame by perfecting this simple cooking technique. We also love making these Roasted Edamame as well.

Sauteed edamame takes all of 5 minutes to make, and it can be served as a side dish, or on bowls like shrimp sushi bowls, salmon sushi bowls, and vegetarian sushi bowls. As soon as you take your first bite, you’ll be adding this to your weekly rotation!

Why You’ll Love Sauteed Shelled Edamame Beans

There is so much to love about this sauteed shelled edamame recipe! Here are a few reasons why it will soon be a go-to in your kitchen repertoire:

  • Packed with nutrients: Much like tofu and other soy products, edamame is rich in plant-based protein, fiber, and a range of vitamins and minerals like vitamin K and folate.
  • Full of bold flavors: The combination of garlic, soy sauce, and pepper gives the sauteed shelled edamame a pungent, bold, and slightly spicy kick.
  • Great for a last-minute side: This dish is ready in under 15 minutes, making it excellent to whip up when you need a quick, no-fuss side dish or topping.

Sauteed edamame with garlic, sesame oil, and black pepper served in a bowl.

Ingredients and Substitutions

Here are the ingredients you’ll need for this dish:

  • Edamame: Provides a slightly sweet and nutty flavor. You should be able to find frozen shelled edamame at any large grocery chain or Asian food market in the frozen food aisle.
  • Garlic: Adds a robust, aromatic flavor. If you don’t have fresh garlic on hand, substitute it with garlic powder. Use about ¼-teaspoon for every clove.
  • Coconut oil: To sauté the edamame and seasonings, adding a subtle sweetness. Sesame oil or olive oil also make delicious options.
  • Soy sauce: To avoid an overly salty recipe, double-check that you have low-sodium soy sauce. If you are sensitive to gluten, swap soy sauce for tamari or coconut aminos.
  • Black pepper: Imparts a slight kick to the dish. For more heat, substitute black pepper with red pepper flakes.

Ingredient Spotlight: Edamame

Edamame is a nutrient powerhouse! It comes from young soybeans that are harvested before hardening, so the texture remains tender and the color stays bright green.

Edamame's subtly sweet, slightly nutty flavor pairs well with a variety of dishes, especially those of Japanese origin. From salads and stir-fries to noodle dishes and grain bowls, this legume can do it all.

It’s also extremely high in antioxidants and heart-healthy omega-3 fatty acids, meaning it’s a great choice for those seeking a versatile, nutrient-dense ingredient.

Looking for more ways to cook with edamame? Try this Edamame Salad, Edamame Hummus, or Sesame Tofu with Edamame.

Shelled edamame cooking in a skillet with garlic, black pepper, soy sauce, and sesame oil.

How To Make Sauteed Edamame

1. Defrost the Edamame

Start by giving the frozen edamame a quick defrost. Just run them under a stream of water in a colander for a couple of minutes, then shake off any excess water. This will help prevent an overly liquidy final result and promote even cooking of the edamame.

2. Sauté the Ingredients

Depending on the flavors you prefer, use sesame, coconut, or olive oil. We personally love the nutty, toasty notes that sesame oil adds. Heat it in a skillet over medium-high heat, then sauté the garlic until it is fragrant. It’s best to use a non-stick skillet here for easier cooking and cleanup.

Toss in the edamame and continue cooking the mixture until they begin to brown. Be careful not to overcook the edamame — you want them to be crisp-tender, not mushy.

3. Add The Finishing Touches

To prevent the soy sauce from burning, we recommend reserving it to be added last. Additionally, taste and season the mixture with some cracked black pepper. Let everything cook for another minute to allow the flavors to meld together.

Storage and Reheating Leftovers

If you end up with leftover sauteed shelled edamame, follow these storage and reheating tips:

  • Fridge: Keep leftovers in an airtight container for up to 5 days in the refrigerator.
  • Freezer: For longer storage, freeze the edamame in a sealed container for up to 3 months.
  • Reheating: Warm the edamame in a skillet over medium until heated through, or microwave it for 1-2 minutes.
  • Prep ahead: Although it’s already a quick recipe, you can pre-cook the edamame and store it in the fridge, then quickly sauté it with the rest of the ingredients when you're ready to serve.

Edamame soy beans with browned edges served with soy sauce.

Flavor and Seasoning Ideas

You can easily make this sauteed shelled edamame recipe your own by switching up the sauce! These are some of our favorite ideas:

  • Spicy: Use red pepper flakes or Sriracha to up the spiciness.
  • Cheesy: Sprinkle in some Parmesan cheese or nutritional yeast for an umami flavor.
  • Sesame: Use sesame oil, and add freshly grated ginger and toasted sesame seeds for a sweet, spicy, and nutty element.

Main Dish Ideas

This is one of those dishes that can be served with almost anything, but we have a few favorites! 

Frequently Asked Questions

Here are the most common questions about making sauteed edamame.

Yes, you can use fresh edamame instead of frozen! Just make sure to boil them first until they're tender.

Edamame is naturally gluten-free, but since most edamame dishes are prepared with soy sauce, many times restaurant edamame isn't gluten-free. 

However, when making edamame at home, you can substitute soy sauce with an alternative like tamari or coconut aminos, which are both gluten-free.

Frozen shelled edamame has been blanched before freezing and is normally fully cooked. The blanching process helps preserve its color, texture, and nutritional value.

Yes! Edamame is rich in plant-based protein, fiber, vitamins, and minerals, making it a healthy choice for just about anyone looking for a healthy snack or side dish.

Sautéed soy beans in a bowl with garlic and soy sauce.
The Recipe
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Sauteed Shelled Edamame

185 CAL 14g CARBS 9g FAT 18g PROTEIN 1
1 Comment
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  • 4 cups shelled edamame
  • 2 garlic cloves, minced
  • 1 tbsp coconut oil (or sesame oil)
  • 2 tbsp low sodium soy sauce
  • 1/4 tsp black pepper (more to taste)

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Add the frozen edamame to a strainer and run under water for a couple of minutes to lightly defrost. Shake or pat off any excess water. If you want the edamame to get browned and crispy, make sure it is dried well.

Shelled edamame on a plate.

Heat the sesame oil in a skillet over medium-high heat. Add the garlic and cook for 30-60 seconds until fragrant.


Add the edamame and saute for about 3 minutes until beginning to brown lightly.


Add the soy sauce and black pepper. Cook for 1 minute. Taste and season as needed.


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Nutritional Facts
Serving Size: 2/3 cup
Amount Per Serving
Calories 185
Calories from Fat 79
% Daily Value *
Total Fat 9g
Saturated Fat 3g
Monounsaturated Fat 1g
Polyunsaturated Fat 3g
Cholesterol 0mg
Sodium 184mg
Total Carbohydrate 14g
Dietary Fiber 7g
Sugars 2g
Protein 18g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
1 Comment
On Sauteed Shelled Edamame
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Jenny Ort
September 4, 2023 - 12:13
Add a Rating:
Awesome. I have been looking for a simple recipe for this. Thanks!
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