Tillie Doyle
Air fryer edamame is a quick, easy, and healthy snack that can be made in about 10-15 minutes. It is vegan, gluten-free, and nut-free, with an option to make it oil-free. The cooking time may vary depending on the air fryer model and whether the edamame is frozen or fresh. Frozen edamame can be cooked in the air fryer without any prior boiling or thawing, making it a convenient and low-effort snack.
Cooking Frozen Edamame in an Air Fryer
| Characteristics | Values |
|---|---|
| Temperature | 375°F - 400°F (190°C - 200°C) |
| Time | 7-12 minutes |
| Toss/Shake | Halfway through |
| Seasoning | Salt, garlic, onion powder, red pepper flakes, lemon juice, olive oil, avocado oil, chili oil, sesame oil, chili powder, cumin, cayenne, smoked paprika |
| Calories | 63kcal - 374kcal |
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What You'll Learn
Seasoning options
There are many seasoning options to choose from when preparing frozen edamame in an air fryer. You can opt for a simple sprinkling of sea salt, or get creative with spices and sauces. Here are some ideas to elevate your edamame beans:
Salt and Pepper
For a classic flavour, stick to salt and pepper. You can use regular sea salt or get creative with truffle salt or smoked salt. Add some ground black pepper for a kick of spice.
Citrus Twist
Add a squeeze of lemon or lime juice before or after cooking to give your edamame beans a tangy twist. You could also sprinkle on some yuzu powder or nutritional yeast for an extra zesty punch.
Spicy Options
If you like your snacks spicy, there are several options to explore. Try adding chilli flakes, chilli powder, or cayenne pepper to your edamame beans before cooking. Alternatively, drizzle on some chilli oil or spicy condiments such as sriracha or red pepper flakes after cooking.
Savoury Seasonings
For a savoury flavour boost, experiment with garlic powder, onion powder, Italian seasoning, or soy sauce. You could also try sesame seeds, which add a nutty aroma and a crunchy texture.
Exotic Aromas
For an exotic touch, sprinkle on some Shichimi Togarashi, a Japanese chilli pepper spice mix. Alternatively, add some curry powder for an Indian-inspired flavour profile.
Sweet Finish
For a touch of sweetness, drizzle on some maple syrup or honey. This will create a delicious contrast of flavours and keep your taste buds guessing!
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Thawing frozen edamame
There are several ways to thaw frozen edamame. One way is to place the edamame in a bowl and cover them with water. Let them stand for a few minutes, then drain the water and pat the edamame dry with a lint-free towel. Another method is to let the edamame sit out for 3-4 hours or place the bag in a bowl of warm water for about 1 hour. You can also thaw edamame in the microwave or in the fridge. Regardless of the method, edamame is usually ready in less than 5 minutes.
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Oil alternatives
You can cook frozen edamame in an air fryer without oil. The cooking time remains the same as the recipes that include oil—about 10 minutes at 375°F (190°C) or 400°F (200°C). You can also cook it at 390°F for 10 minutes, adding 5 minutes if needed.
If you're using frozen edamame, you can quick-thaw it by placing it in a bowl and covering it with water. Let it stand for a few minutes, then drain the water. Place the edamame on a lint-free towel and pat it dry.
Before cooking, season the edamame with salt and pepper, or other spices of your choice. You can also add lemon or lime juice to help the seasonings stick to the edamame. Some seasoning options include:
- Sea salt and black pepper
- Roasted garlic
- Sesame soy
- Spicy chili garlic
- Chili pepper flakes
- Togarishi
- Chili oil
- Olive oil
- Grapeseed oil spray
- Sesame seeds
- Soy sauce
- Tamari
Place the seasoned edamame in the air fryer basket in an even and flat layer. Shake the basket a few times during cooking to ensure even cooking. Serve immediately while crisp and hot.
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Calories and nutrition
Cooking frozen edamame in an air fryer is a quick, easy, and healthy way to prepare this tasty legume. The process is simple: toss the edamame with your choice of oil and seasonings, spread them in an even layer in the air fryer basket, and cook at 375–400 °F (190–200 °C) for about 10 minutes, shaking the basket halfway through.
Edamame beans are a nutritious food packed with vitamins, minerals, and fiber. They are a good source of vegetable protein, containing essential amino acids. A one-cup (155-gram) serving of shelled edamame pods contains:
- Calories: 188–224
- Carbohydrates: 14–18 grams
- Protein: 12–24 grams
- Fat: 6–16 grams
- Fiber: 3–10 grams
- Sugar: 3–7 grams
- Vitamin A: 0.2–7 IU
- Vitamin C: 0.01 mg
- Calcium: 123–204 mg
- Iron: 4–7 mg
The calorie content accounts for approximately 7–11% of the recommended daily calorie intake for an adult. Edamame is also a good source of soy protein, which has been linked to reduced cholesterol and improved blood sugar regulation. It is lower in carbohydrates and sugar compared to other legumes, making it suitable for people with diabetes or those following a low-carb diet.
In addition to the health benefits of the edamame itself, air frying is a healthier cooking option than traditional frying methods, as it requires little to no oil, reducing the overall fat and calorie content of the dish.
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Reheating and storage
When it comes to reheating and storing your air-fried edamame, there are a few things to keep in mind. Firstly, it's recommended to consume the edamame immediately after cooking for the best texture and taste. However, if you do have leftovers, they can be stored in an airtight container in the refrigerator for up to two days. Keep in mind that the edamame will lose its crispiness over time.
If you plan to reheat the edamame, it is best to do so in the air fryer itself. Simply place the leftover edamame in the air fryer basket and heat them up for a few minutes until warmed through. Be cautious not to overheat them, as this can result in mushy beans. Alternatively, you can use the leftovers cold in a salad or stir-fry, although it is recommended to remove the beans from their pods for these dishes.
When storing leftover edamame, ensure they are completely cooled before placing them in an airtight container. This will help retain their freshness and prevent condensation from forming inside the container. Additionally, it is a good idea to label the container with the date and contents, so you can keep track of how long they have been stored.
While it is not necessary to preheat the air fryer before the initial cooking, doing so for reheating purposes may help ensure even heating. The reheating time will depend on the amount of leftover edamame and the power of your air fryer, so adjust the time accordingly. It is always a good idea to keep an eye on the edamame while reheating to ensure they do not overcook.
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Frequently asked questions
It takes 7 to 12 minutes to cook frozen edamame in an air fryer.
The air fryer should be set to between 375°F and 400°F.
You can thaw the edamame by letting it sit out for 3-4 hours or by letting the bag sit in a bowl of warm water for about 1 hour. Then, place the edamame on a lint-free towel and pat dry. Next, transfer the edamame to a bowl and toss with oil, lemon/lime juice, and seasonings.
You can add a variety of seasonings to the frozen edamame, such as garlic powder, onion powder, red pepper flakes, salt, and smoked paprika.
