One serve of edamame noodles consists of 25 gram of protein and 12 gram of fibre.
What a great way to boost your protein intake and fibre intake!
Great news for pasta and noodles lovers looking for a guilt-free alternative!
I'm so excited that I've found edamame noodles. In addition to common noodle substitutes such as zucchini noodles and konjac noodles, it turns out that edamame noodles are also an excellent alternative.
It’s made with two ingredients…edamame beans and water. That’s it!
Nutrition Comparison Between Refined Wheat Pasta and Edamame Pasta
For comparison, here are the nutrients found in one cup of cooked, edamame pasta/noodles versus one cup of cooked pasta/spaghetti that has been refined with white wheat flour.
A 1-cup serve of edamame pasta/noodles has 25 grams of protein and 2o0 calories, whereas regular pasta has 3 times lower in protein. Edamame pasta also wins the fibre and carbohydrates (carbs) department, with 6 times higher in fibre content with only half the amount of carbs per serve compared to regular pasta.
Carbs are broken down quickly into glucose (sugar) in the bloodstream, which results in a sharp rise in blood sugar. Fibre acts as a sponge. It absorbs the sugar that is broken down and release it slowly in the bloodstream and prevent blood sugar from spiking. Edamame pasta helps stabilise blood sugar levels with its high fibre low glycemic index (GI) property. People with diabetes are advised to keep carb intake in moderation and adopt a high fibre diet. Making these changes slow the absorption of sugar in the blood and help stabilise blood sugar levels.
Fibre is also an excellent filler that keeps you full without adding much calories. For this reason, edamame pasta may be more effective than refined pasta in reducing cravings and appetite.
In addition, regular spaghetti has zero calcium, and 8 percent of iron. Edamame noodles win again with 15 percent calcium and 34 percent of your recommended daily intake (RDI) for iron!
It sounds too good to be true. So the most important question is:
Does It Taste Good?
I have tried zucchini noodles and konjac noodles before, and I know there are big differences in texture and taste compared to regular noodles. To be honest, I didn't have very high expectations when it comes to taste. I thought it would taste rubbery, or powdery. Surprisingly, these Edamame noodles taste absolutely delicious - just like ramen noodles - soft, not chewy, with a very mild Edamame flavour and not overpowering. I'm really impressed.
So, How Do You Cook Edamame Noodles?
You’re basically cooking them using the same method as any regular noodles.
Add noodles to boiling water.
Cook for 5 minutes until soft.
Drain water and serve.
It was yummy with a little olive oil and salt but tasted even better with sauteed onion, garlic, tomato, fresh basil, and any of your favourite vegetables plus some black sesame seeds or pine nuts for garnishing. I will definitely be buying this edamame spaghetti again and am so thrilled to have found a healthier alternative to pasta. I can't wait to create more recipes using these amazing noodles!
Where Can I Buy Edamame Noodles?
You can buy these noodles from most supermarkets as well as health food stores in Australia and many other countries. You can also buy online if you couldn't find any nearby.
For more fibre rich recipes, check out on
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