edamame

Edamame is a protein and fiber powerhouse that shouldn't be ignored. They're only 95 calories per half-cup serving, offering four grams of fiber and 8.5 grams of protein. For an added bonus, they also contain iron, calcium, folate, vitamin K, vitamin C, and manganese.

Not sure what to do with these baby soybeans? Aside from snacking on them alone, here are four simple recipes you can whip up for a satisfying snack, lunch, or dinner.

Edamame and Pear Crostinis
Wow your friends with this delicious nibble at your next dinner party. Made with edamame, mint, pecorino Romano cheese, and ripe pears, the flavor is slightly sweet and refreshing. Go ahead and reach for another because one crostini is only 62 calories.

Kale, Edamame, and Cranberry Salad
Made with raw kale, edamame, garbanzos, and tangy cranberries, this salad bowl is full of fiber and vitamins. Don't you just love the bold colors?

Continue reading for two more delicious edamame recipes.

Hummus is one of my party-spread staples, but the beige-colored chickpea spread doesn't exactly brighten up a table. For a fresh, green take on this Middle Eastern classic, swap out the blah-looking garbanzos for vibrant edamame and frozen peas.

Perked up by mint, cilantro, and plenty of garlic, the flavors will appeal to fans of traditional hummus without feeling too familiar. Serve it alongside endive, celery sticks, or pita for dipping or use the healthy vegan dip as a spread for sammies. The recipe makes a whopping six cups, so you'll have plenty for a party and then some.

Get the edamame hummus recipe now.

Soy is one of the most versatile ingredients; it can be eaten whole or ground, fermented, and formed into various ingredients for nutritious and healthy cooking. Not only that, but it's also high in protein and fiber and contains less fat than its animal counterparts, so it's a no-brainer for people who want to eat less meat. Want to know how different forms of soy compare in both taste and nutrition? Read on for four forms of soy and how they work in your diet!

• Edamame: Edamame are baby soy beans that are harvested when ripe and sold either frozen, cooked, or shelled. The nutty-flavored beans are great for snacking or in anything from stir fries to soups. A 1/2 cup of edamame has 95 calories, 4 grams of fat, 8.5 grams of protein, and 4 grams of fiber. Try shelled edamame in a super easy side like this brown rice and edamame dish.
• Soy milk: Soy milk is the liquid extracted from ground cooked soybeans. It also has a mild nutty flavor but can be sweetened with other flavors like vanilla as well as made into other dairy-like products like soy yogurt. A cup of plain soy milk has 100 calories, 4 grams of fat, 7 grams of protein, and 1 gram of fiber. Substitute soy milk for regular milk in anything from cereal to smoothies to pancakes (like these vegan pineapple pancakes with citrus cream).
• Tofu: Tofu is made by curdling soy milk with a coagulant to form thick white blocks. There are four types of tofu to use in various dishes: silken, soft, firm, and extra firm. Since tofu has little flavor, it works with many different kinds of dishes (it'll just take on the flavor of your ingredients). A 1/2 cup of tofu has 97 calories, 5.3 grams of fat, 10.1 grams of protein, and 0.5 grams of fiber. Firm and extra firm tofus are great in stir fries, or even healthier baked, like in this spicy mango veggie rice bowl.
• Tempeh: This form of soy is made by fermenting cooked soybeans with a mold. It is sold in dry, brown blocks and has a firm and chewy texture. A 1/2 cup of tempeh has 160 calories, 9 grams of fat, 15.4 grams of protein, and 3.5 grams of fiber. Many people think tempeh makes the perfect meat substitute, so try it out instead of bacon in a TLT — tempeh, lettuce, and tomato sandwich.

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This post comes from OnSugar blog Let's Talk Nutrition, who made one of our healthy recipes!

I found this delightful recipe on FitSugar via Martha Stewart's website. It was very easy to make (I really hate recipes with 25 ingredients!) and it tastes wonderful! I'm also really happy to find another use for edamame. Edamame is a high protein, low-calorie soybean. I used Cascadian Farms Organic.

Get more healthy goodness by following Let's Talk Nutrition. And why not start your own OnSugar blog? Your posts could be featured here on FitSugar.

The other night, I made a ridiculously easy dinner of roasted chicken and wanted a side dish that was healthy, light, and springy. With frozen edamame in my freezer and Texmati brown rice in my pantry, I cooked up this little dish.

Since baby soybeans are loaded with protein and fiber and are a good source of iron and folate, this side dish would also make a very nutritious vegetarian meal, especially if you stir in some other veggies like I did. The green onions, toasted sesame oil, and lime juice keep this basic recipe from being bland. Get it when you read more

I started my BBQ season early this year by inviting some friends over last weekend. I tried out this new recipe that's a twist on peanut noodles, but it's also made with salsa so it's lower in fat and has a sweeter kick.

It was a huge hit and I'll definitely be making it again. To find out how you can impress your friends at your next BBQ with this recipe, read more

When I hear the words "stir-fry," I normally think of a protein/vegetable dish that's served over rice. However, this recipe demonstrates that a stir-fry can also incorporate noodles. Chopped red pepper, snappy edamame, and strips of flank steak are flash-cooked in a large pan. A hoisin, chili, and garlic sauce seasons the dish, while the last-minute addition of minced ginger and chopped cilantro provides an aromatic freshness. Check out this uncomplicated but exciting recipe after the break.

If you're having a dinner party and are looking for a healthy app to serve, search no more. Try this crostini featuring edamame, fresh mint, Romano cheese, and pears. These appetizers are packed with protein and zesty vibrant flavor.

The topping can be made ahead of time and it's a cinch to whip up, making this recipe popular with hostesses and guests alike. Check out the recipe when you read more

I've always been mindful of what I'm putting into my body, with a focus on wholesome, balanced meals whenever possible. But the holidays admittedly derailed me quite a bit. Now, with yuletide celebrations behind me, I want to make sure that I set a new decade off on the right foot.

That's why, when friends came to visit, I ditched the restaurant reservations in favor of a protein-rich, high-fiber meal that included not only my favorite roast beef Spring rolls, but also a super speedy bean salad.

Rosemary, pecorino romano, and cannellini beans pay tribute to Italy, but the shelled edamame and garlic add a pop of color and Asian flair. Make this different bean salad in five minutes when you keep reading.

I'm making tonight a laid-back Monday night by chilling in front of the tube with a bowl of homemade soup. I'll be giving an old Winter standby, corn chowder, a facelift with two ingredients that have been very big this decade: leftover bacon, for smokiness, and frozen, shelled edamame, to up the protein ante.

To turn this hearty stew into a weeknight feast, I'm going to serve it with some crusty garlic bread and a mixed green salad. The result is a satisfying meal that takes minutes to make. Interested? Then keep reading for the recipe.