PLANT-BASED SNACK: SPICY EDAMAME
If you read my post earlier this week then you know Mama Paige and I have started Intentionally Me – a time to refresh and reset how we intentionally consume. Part of this journey for both of us is taking part in a whole food plant-based diet. So, I have been on the search for plant-based snacks. As I pondered the options, I kept thinking of one thing – spicy edamame. A simple, healthy vegan snack packed with protein and flavor.
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The recipe
This recipe starts a little different than expected. We are kicking things off with crispy shallots. These not only provide a great topping, but they also add a base of flavor for the edamame. So, let’s get started with the shallots.
Before you begin cooking, there is a little prep. Peel and slice a whole shallot. Heat two tablespoons of vegetable oil over medium heat. Once the oil has warmed, add in the shallot slices. Let fry in the oil until they are light to dark brown.
Since the shallots don’t require much stirring, you can start preparing the edamame. Since I was not able to find fresh edamame pods, I went with frozen. If you are also going frozen, steam the edamame in the bag per product instructions. If you are going fresh edamame pods, rinse the pods and pat dry.
Once the shallots reach a golden to dark brown color, carefully remove them from the oil and place them on a clean dishtowel. Sprinkle salt over the shallots to taste. Add the prepared edamame pods into the oil the shallots were frying in. You see now why we needed to take care of the shallots first? Let the edamame fry in the oil for 2-3 minutes over medium heat, stirring occasionally.
As you well know now, I am a fan of multitasking in the kitchen. While the edamame is doing its thing, get started on the oil mix. In a small container, mix half a tablespoon of liquid aminos or soy sauce, half a tablespoon of chili oil, half a tablespoon of minced garlic, half a teaspoon of garlic powder, half a teaspoon of onion powder and half a teaspoon of smoked paprika. Once the oil mixture is mixed well, add it to the edamame and saute for another 2-3 minutes.
Viola! This healthy vegan snack is ready to go! Before you devour it, don’t forget to add the crispy shallots to the top. It’s a pairing you don’t want to miss out on.
NOT A FAN OF SOY?
Edamame are immature soybeans sometimes in a pod. While soy has many benefits, many are not fans of soy. Don’t worry! We have you covered, too! Instead of edamame, go for garbanzo beans aka chickpeas. It’s just as easy as the edamame, here’s the quick recipe:
Preheat the oven to 400° F.
Drain and rinse a can of garbanzo beans. Pat the beans dry and toss them in the oil mix from the edamame recipe. Place coated beans on a parchment-lined baking sheet.
Roast beans for 20-30 minutes.
That’s it! You have a healthy vegan snack that is also soy-free!
Ready to give these recipes a try? We would love to see your work. Share your results with us in the comments below or on Instagram, @plantbasedslay. Be sure to use #plantbasedslay.
NOTE: This post includes affiliate links. When you purchase an item using a link, we make a small commission that helps us run this site at no additional cost to you.
