Craving a speedy, savory veggie side? This Edamame Stir Fry is packed with plant-based protein, bold flavor, and comes together in just 15 minutes.
Edamame is having a serious moment—not just as a sushi sidekick, but as a high-protein superstar. This simple stir fry is a go-to in my house, especially post–bariatric surgery, when quick, protein-rich meals became essential. Whether you're tossing together a fast dinner or prepping a veggie-packed lunchbox, this stir fry with edamame totally delivers.
If you love easy, healthy sides like my Beetroot Hummus or Air Fryer Baby Bella Mushrooms, this one’s a must-try.
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💖 Why This Recipe Works
- Quick & Easy: On the table in under 20 minutes with minimal prep.
- High in Plant Protein: Edamame is a complete protein—great for vegetarians, vegans, and bariatric-friendly diets.
- Big Flavor, Low Fuss: BBQ seasoning, soy sauce, and chili sauce make every bite pop.
⭐ Star Ingredients
- Edamame Beans – These young soybeans are a protein-packed powerhouse with a mild, nutty flavor. I use shelled edamame for convenience and texture.
- Chili Sauce – Brings the heat and tang. Go as spicy or as mild as you like.
Read more about Edamame Vs Mukimamke here!
For the complete list of ingredients with measurements and instructions, please see the recipe card at the bottom of the post.
🔀 Substitutions & Variations
- Soy-Free: Swap soy sauce for coconut aminos for a soy-free twist.
- Low-Sodium: Use low-sodium soy sauce and skip the added salt.
- Add Veggies: Toss in bell peppers, snap peas, or shredded carrots for more color and crunch.
- Kid-Friendly: Keep it mild and top with a sprinkle of sesame seeds.
- Sweet & Spicy: Mix chili sauce with a dash of maple syrup for balance.
For more bold veggie flavor, pair this with my Spicy Korean Cucumber Salad or serve alongside Crispy Air Fryer Okra.
🔪 How To Make This Recipe
Step One: Bring a pot of water to a boil and add the edamame beans. Let them cook for 5-7 minutes, then drain and set aside.
Step Two: In a frying pan, heat a drizzle of olive oil over medium heat. Add the cooked edamame to the pan and sauté for 5-8 minutes, stirring occasionally, until they start to get a slight char.
Step Three: Pour in the chili sauce and soy sauce, then sprinkle in your favorite spices and a pinch of salt.
Step Four: Stir everything together to coat the beans evenly.
Step Five: Cook for another 2-3 minutes, letting the flavors soak in.
Step Six: Remove from heat and serve warm as a snack, appetizer, or side dish. Enjoy!
💭 Can You Eat the Shell of Edamame Beans?
Yes, edamame beans are typically served with their shells on. The pods are usually lightly salted and steamed or boiled, making them a popular snack or appetizer—especially at sushi bars or Asian restaurants.
But here's the deal: the shells aren’t really edible. They're tough and fibrous, so you don’t actually chew or swallow them. Instead, you pop the beans out of the pods with your fingers or teeth.
Some people bite the tip off the pod, then slide it into their mouth and gently squeeze or pull it between their teeth or lips—the tender beans slide right out. The fun part? You get to taste all the salty, spicy seasoning on the outside as you go. 😋
Pro Tip: Always discard the pods after eating—think of them like nature’s snack wrappers!
👩🍳 Expert Tips
- Let it Sit: Let the beans sit undisturbed in the pan for that irresistible char.
- Make it a Meal: Add tofu, rice, or quinoa for a complete protein-packed dinner.
- Use Pre-Cooked Edamame: Skip the boiling step for frozen edamame that’s already blanched.
💭 FAQs
Absolutely! It's high in plant-based protein, fiber, and essential amino acids—especially helpful post-surgery or for low-carb diets.
Edamame is protein-packed! One cup of cooked edamame (about 155g) contains roughly 17 grams of protein—making it one of the best plant-based protein sources around. Perfect for vegetarians, vegans, and even bariatric patients looking to boost their protein intake naturally.
Edamame should not be eaten raw. Raw soybeans contain compounds that can interfere with digestion and may be mildly toxic if consumed in large amounts. Always cook edamame—either by boiling, steaming, or stir-frying—before eating to make them safe and easier to digest. Cooking also enhances their nutty, slightly sweet flavor.
Reheat edamame by sautéing in a pan for 2–3 minutes, steaming briefly, or microwaving with a splash of water for 30–60 seconds.
💖 Serving Suggestions
This spicy edamame dish pairs perfectly with:
- Crispy Salmon Bites.
- Cauliflower Rice Sushi Rolls.
- Air Fryer Korean Beef.
- Mango Arugula Salad.
- Zucchini Egg Bake.
It’s also perfect for lunchboxes, light dinners, or tucked into wraps with avocado and shredded carrots.
🍽 More Crispy Air Fryer Veggies
Did you make this recipe? Leave a review and a ⭐⭐⭐⭐⭐ rating below or share your dip pa
Edamame Stir Fry
Ingredients
- 2 Cups Edamame Beans
- 1 tablespoon Chili Sauce
- 2 teaspoon BBQ Seasoning
- 2 teaspoon Soy Sauce
- 1 Pinch Salt
- 2 tablespoon Olive Oil
Instructions
- Bring a pot of water to a boil and add the edamame beans. Let them cook for 5-7 minutes, then drain and set aside.
- In a frying pan, heat a drizzle of olive oil over medium heat. Add the cooked edamame to the pan and sauté for 5-8 minutes, stirring occasionally, until they start to get a slight char.
- Pour in the chili sauce and soy sauce, then sprinkle in your favorite spices and a pinch of salt.
- Stir everything together to coat the beans evenly.
- Cook for another 2-3 minutes, letting the flavors soak in.
- Remove from heat and serve warm as a snack, appetizer, or side dish. Enjoy!
Notes
- Steam Instead of Boil: Steaming keeps the edamame extra tender and flavorful—plus, no nutrients get washed away!
- Add Garlic & Ginger: A quick sauté with fresh garlic and ginger makes this dish taste like it came straight from your favorite restaurant.
- Garnish for Extra Crunch: Sprinkle on sesame seeds or crushed peanuts for a fun little crunch (and it looks extra fancy, too!).
I love serving this stir fry edamame as a quick and colorful side dish. It's packed with flavor, super satisfying, and goes with everything from grilled tofu to teriyaki chicken—plus, it always gets a thumbs-up at the table!