Edamame pasta recipe

Edamame Pasta: A Protein-Rich Gluten-Free Alternative

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I am a big fan of pasta, the spaghetti variety in particular. Whenever a birthday or special occasion comes around, I will always choose to go to an Italian restaurant to celebrate. 

While I think that life without pasta is not worth living, many people are not big fans of regular pasta. Let’s be honest, it’s easy to overeat, is low in fiber, and for those who need to limit or avoid gluten, it is completely off the menu. 

Thus the popularity of pasta alternatives. There are low-carb options like shiitake or kelp noodles. And the vegetables trying to “pass” as pasta, like spaghetti squash or zoodles. Don’t forget the gluten-free bean-based pastas made from chickpeas or lentils. 

One of the newer products to hit the bean-based, gluten-free pasta market is edamame spaghetti, made from soybeans. So what are the benefits of edamame noodles and what does edamame spaghetti taste like? 

What is edamame pasta? 

Pasta made from edamame beans

Edamame pasta is a unique and nutritious alternative to traditional pasta. Made from edamame or soybeans, this spaghetti alternative is delicious and versatile providing multiple health benefits not found in regular wheat pasta.

Edamame spaghetti vs regular spaghetti

When compared to regular spaghetti (I compared my favorite Barilla brand spaghetti to this Explore Cuisine Organic Edamame spaghetti), edamame spaghetti wins in terms of nutritional content hands down. Here’s how they compare:

Edamame spaghettiTraditional spaghetti
Calories (2 ounces)180 calories200 calories
Carbohydrates20 grams42 grams
Dietary Fiber13 grams3 grams
Protein24 grams7 grams

As you can see, the edamame noodles blow traditional spaghetti out of the park. It could even be eaten on a low-carb diet, with only 7 grams of net carbs per serving. 

The fiber and protein content of the edamame spaghetti will help you feel more satisfied with your meal as well and may prevent overeating, helping support a healthy weight. It could also be a great option to add more plant-based protein to your diet when you are looking for a meat alternative.

Health benefits of edamame noodles

Edamame noodles have many health benefits beyond the nutrition facts panel. These noodles are naturally gluten-free, making them a great option for those with gluten sensitivities or celiac disease

The spaghetti alternative is also high in fiber, which aids in digestion and helps to keep you feeling full longer. 

Not only is fiber essential for digestion, but it is also beneficial for weight management. When you are full from eating high fiber foods this can help to prevent overeating. Paired with protein, edamame spaghetti is a perfect weight loss food (whereas regular spaghetti is NOT).

The high fiber content also contributes to heart health, as it can help to lower levels of LDL (bad) cholesterol.

In addition to protein and fiber, edamame spaghetti is rich in a variety of vitamins and minerals. It is a good source of iron, which is essential for the production of red blood cells and the prevention of anemia. It also contains significant amounts of calcium, which is important for bone health. Furthermore, it is high in folate, a B vitamin that is crucial for cell growth and metabolism.

Edamame spaghetti also contains isoflavones. This is a type of plant estrogen that has been linked to a lower risk of certain types of cancer, particularly breast and prostate cancer. Isoflavones also have antioxidant properties, which can help to protect the body against damage from harmful free radicals.

Enriched pasta does have some vitamins and minerals, but it is typically low in fiber, protein, and certainly does not have any isoflavones. If you are looking for a healthier alternative, it may be worth taking a look at edamame pasta. 

What does edamame spaghetti taste like? 

The ever-important question is what does edamame pasta taste like? Edamame spaghetti has a slightly nutty flavor, with a hint of sweetness that is characteristic of edamame beans. 

The texture is slightly firmer than regular pasta, giving it a satisfying bite. This unique flavor profile allows it to pair well with a variety of sauces and ingredients. It can easily be paired with tomato-based pasta but is also great with pesto or other types of sauce. 

One of the simplest ways to use edamame spaghetti in a recipe is to cook it al dente, then toss it in a pan with olive oil, garlic, and chili flakes for a quick and easy aglio e olio. Alternatively, you can use it as the base for a pasta salad, mixing it with fresh vegetables, feta cheese, and a tangy vinaigrette. The nutty flavor of the edamame spaghetti complements the fresh ingredients perfectly. 

For a more substantial meal, consider using it in a spaghetti carbonara or bolognese. The firm texture of the spaghetti holds up well to these heavier sauces.

Edamame Pasta Recipes

Here are a few RD-approved recipes for edamame pasta if you need some more ideas about how to prepare it. 

Low Carb Edamame Spaghetti

Who can go wrong with pasta, butter, eggs, and cheese? This is a dream meal! And a great option for those following a lower carb diet with only 6 net carbs per serving!

Lemon Chicken Edamame Spaghetti

Looking for a bit more veggies and protein? This lemon chicken recipe looks delicious! You could probably add even more veggies to it for a high fiber, super high protein meal.

Keto Edamame Pasta with Pesto

Adding pesto is a great way to serve your edamame spaghetti or pasta. You could even use jarred pesto for an even faster meal.

Overall, edamame spaghetti is a flavorful and versatile alternative to pasta with lots of health benefits. Whether you’re looking for gluten-free pasta, a plant-based protein source, or simply a delicious and nutritious addition to your meals, edamame spaghetti is a fantastic choice.  So next time you’re planning a pasta dish, consider reaching for edamame spaghetti. Your taste buds — and your health — will thank you.