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Snack
Sesame-Nori Smashed Edamame
Warm shelled edamame, lightly smashed with toasted sesame oil, rice vinegar, and crushed nori, for a savory umami hit that never touches the salt shaker.
♡ Cardio◐ Satiation
Total11 min
Serves2
Prep5 min
Cook6 min
Why it works
Edamame delivers plant protein and soluble fiber that binds bile acids and helps lower LDL cholesterol, plus roughly 400 mg of potassium a serving to counter what sodium does to your blood pressure. Toasted sesame oil and sesame seeds add unsaturated fats and sesamin lignans. Rice vinegar stands in for salt, so the umami here comes entirely from nori and sesame, nothing shaken from a container.
Evidence
This follows DASH and Mediterranean guidance: high-potassium legumes, unsaturated plant fats, low sodium, for blood pressure and lipids both.
Ingredients
- 1.5 cups frozen shelled edamame
- 2 tsp toasted sesame oil
- 1 tsp unseasoned rice vinegar
- 1 sheet toasted nori, crushed or snipped into flakes
- 2 tsp toasted sesame seeds
- 1 tsp low-sodium soy sauce or tamari
- 1 thinly sliced scallion
- Pinch of shichimi togarashi or chili flakes (optional)
Method
- Boil or steam the shelled edamame for 4 to 5 minutes until tender, then drain well.
- In a bowl, lightly smash about half the edamame with a fork so it soaks up the dressing while the rest stays whole for texture.
- Toss the warm edamame with sesame oil, rice vinegar, and low-sodium soy sauce.
- Fold in the crushed nori, sesame seeds, and scallion, and finish with a pinch of shichimi togarashi if using. Serve warm.
