Garlic Roasted Edamame

This easy garlic roasted edamame recipe makes a yummy, healthy snack and is perfect for tossing into other recipes, such as salads and more.

Roasted Garlic Edamame

This roasted garlic edamame recipe is deliciously addictive and a wonderful plant protein that’s high in protein and fiber, but low in calories. Plus, it is quick and easy to make, with very little prep and cleanup.

Garlic-roasted edamame is very versatile and not just for snacking. It’s a great vegan protein to toss into Salads, like this Asian Slaw or Japanese Cucumber Salad, or as a meat substitute for Pasta and Noodles, like this Low-Carb Lo Mein. You can also make the parmesan garlic edamame variation for Italian pasta recipes, like this Mushroom Aglio Olio. It’s perfect for Asian vegetarian rice dishes, like this Roasted Vegetable Stir-Fry. 

However you choose to serve it, I hope you enjoy the roasted edamame. If you want another soy bean recipe to try, Chipotle Tofu Sofritas and this Easy Baked Tofu are both super yummy!

Edamame Health Benefits

Roasted edamame has many health benefits. Edamame is high in protein and fiber, and rich in antioxidants, vitamin K, folate, copper, thiamine, iron, magnesium, and potassium. It is also a complete protein, containing all 9 essential amino acids, making it a wonderful addition to a plant-based diet.

Bone health: Edamame contains calcium, magnesium, and omega-3s, which help increase bone strength and prevent osteoporosis.
Heart health: Edamame’s combination of protein, fiber, potassium, and magnesium can help reduce blood pressure and cholesterol levels.
Brain health: Edamame contains choline, an essential nutrient that supports brain health and development.

Roasted Edamame Recipe Ingredients

Only 4 ingredients are needed to make this roasted garlic edamame recipe. For a variation, you can make them parmesan garlic edamame by using my plant-based parmesan.

• Edamame (mukimame) – Mukimame is the Japanese term for shelled edamame. You can get frozen bags of mukimame or remove the edamame beans from their pods if using whole edamame. 
• Avocado oil – You can also use olive oil as a substitute. I prefer avocado oil since it has a higher smoke point.
• Garlic powder – NOT garlic salt. Feel free to use extra garlic powder, I do!
• Salt – I recommend using fine Himalayan pink salt, fine kosher salt, or sea salt. You can also sprinkle some additional salt once finished if desired.

Parmesan Garlic Edamame

For a recipe variation, you can make parmesan garlic edamame by using my plant-based parmesan cheese recipe or regular parmesan cheese if you are not following a vegan diet. If you’re adding the parmesan, I recommend cutting the amount of salt or omitting it completely, since parmesan is a salty cheese.  

• Plant Based Parmesan – This vegan parmesan adds extra protein and flavor! 

Supplies

• rimmed baking sheet or sheet pan
• parchment paper – Keeps the clean-up super quick and easy!

How to Roast Shelled Edamame

When I roast shelled edamame, I typically use frozen mukimame to keep it quick and easy. You can also remove the edamame beans from their pods if using whole edamame. 

How to Make Roasted Mukimame from Frozen

To roast frozen mukimame, first, preheat your oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper.

Add the frozen shelled edamame to a bowl, then pour the avocado oil over the edamame, and then stir to coat. Spread the edamame into a single layer on the parchment-lined baking sheet. Place the baking sheet onto the center rack of your preheated oven. Roast for 10 minutes at 400 degrees Fahrenheit.

While the edamame is roasting, add the salt and garlic powder to a small bowl and stir to combine.

Once the edamame has roasted for 10 minutes, carefully remove it from the oven. Stir the edamame, sprinkle with the garlic salt mixture, then stir again to coat them with the seasoning.

Place the seasoned edamame back into the oven and roast for an additional 10 – 15 minutes or until cooked to your liking. Roasting the edamame longer will make them crunchier once they have cooled, which makes a nice crunchy edamame snack. However, ovens can vary, so you should still keep an eye on them during the last few minutes so they do not burn. 

Remove the edamame from the oven and allow them to cool. Do a taste test and sprinkle with additional salt if desired. Serve the garlic-roasted mukimame fresh or store them in an airtight container in the refrigerator to save for later. Enjoy!

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