Snack
Chilli and Garlic Edamame
Shelled edamame tossed in a hot pan with garlic, chilli flakes, a teaspoon of sesame oil and tamari. Nothing from milk or wheat. 14 g of protein for 189 kcal.
- Calories
- 189kcal
- Protein
- 14g
- Fat
- 10g
- Carbs
- 12g
Per serving, makes 1. 6 minutes of work. Published 8 September 2026.
Allergens
- Soya
- Sesame
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Edamame beans, shelled120 g
Shelled weight. In the pod, about half of what you weigh is pod.
- Garlic1 clove, about 3 g
- Toasted sesame oil1 tsp (4 g)
- TamariHalf a tablespoon (8 g)
- Chilli flakesHalf a teaspoon
- SaltFlaky, to finish
Method
Boil the beans from frozen for three minutes, drain and shake them dry.
Heat the sesame oil in a pan over a medium heat and add the sliced garlic and chilli flakes for thirty seconds, until fragrant but not brown.
Tip in the beans, toss for a minute, then take off the heat and add the tamari and a little flaky salt.
Worth knowing
- Shelled frozen edamame, so the weight is beans and not pods. Pods from a restaurant menu are about half bean by weight.
- The toasted sesame oil is 36 kcal for the teaspoon and all the flavour. Frying it long makes it bitter; the beans go in as soon as the garlic smells.
More like this
Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.
- Edamame Smash on Rice Cakes224 kcal · 12P
- Turkey Koftas with Tzatziki188 kcal · 30P
- Jammy Eggs with Sesame and Tamari186 kcal · 15P
- Edamame and Sweetcorn with Lime and Coriander185 kcal · 13P
- Yogurt, Cucumber and Mint Dip with Carrots183 kcal · 17P
- Cottage Cheese with Pineapple, Chilli and Lime197 kcal · 17P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.