Food of the week: mukimame

OLYMPUS DIGITAL CAMERAMuki – what?

I thought the same thing when I saw it in the freezer section of the grocery.  Basically mukimame is shelled edamame.  Edamame is soy beans in the pod, picked green.  Sort of like green beans, but soy beans.  You don’t eat the pods, so eating edamame is an adventure, stripping out the cooked bean seeds with your teeth.  Mukimame is more convenient, and easier to use in different ways.  They look a bit like lima beans, but have a nutty flavor and firmer chewier texture.

Mukimame calories are similar to other cooked legumes: about 120 per one half cup.  They’re high fiber and really high protein.  That 1/2 cup has a whopping 12 grams of protein and 6 grams of fiber.  Because it’s so high protein, serving it as a side dish to meat is a waste.  Mukimame is a great basis for a main dish, either a casserole or salad.

The photo is of a mukimame salad, which can be vegan or vegetarian, to your liking:

  1. Steam them in the bag or according to directions, and don’t over cook.
  2. Chop a variety of vegetables you prefer, such as radishes, scallions, garlic, tomatoes, green peppers, hot peppers or avocado.  Mix everything together and dress with olive oil, lemon juice, salt and pepper.
  3. Herbs that would go well are basil, oregano, cilantro or dill.
  4. For a little extra protein boost, add crumbled feta or goat cheese.
Copyright: All content © 2010-2018 Nutrition Strategy Advisors LLC. Photographs © Donna P Feldman, unless otherwise attributed. Reproduction or use without permission is prohibited.