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Snack

Garlic and Chilli Edamame

Shelled edamame tossed in a hot pan with garlic, chilli and soy sauce until the pan is nearly dry. 18 g of protein for 229 kcal. No nuts, no sesame.

Calories
229kcal
Protein
18g
Fat
12g
Carbs
16g

Per serving, makes 1. 7 minutes of work. Published 8 September 2026.

Allergens

  • Gluten
  • Soya
  • Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.

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, shelled150 g

    Shelled weight. In the pod, about half of what you weigh is pod.

  • Garlic1 clove, about 3 g
  • Fresh red chilliHalf a chilli, sliced
  • Soy sauce1 tbsp, about 15 g
  • Rapeseed oil1 tsp (4 g)

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Method

  1. Boil the edamame from frozen for three minutes, then drain well and shake dry.

  2. Heat the oil in a frying pan over high heat and cook the sliced garlic and chilli for thirty seconds, until the garlic turns gold.

  3. Add the beans and toss for a minute, then add the soy sauce and keep tossing until it has coated the beans and the pan is nearly dry.

Worth knowing

  • Soy sauce rather than salt, added at the end so it reduces onto the beans instead of boiling off with the water.
  • Edamame gives 18 g of protein for 229 kcal here, which few snacks manage without dairy or meat in them.

More like this

Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.

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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.