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Make a quick and easy edamame stir-fry in under 20 minutes with edamame, bell pepper, carrot, and mushrooms tossed in a sweet & savory stir-fry sauce for a delicious, healthy, protein-dense meat-free meal!
Quick and Easy Protein-Packed Edamame Stir-Fry
Stir-frying is a low-budget, quick, simple cooking method allowing you to throw together nutritious, texture and flavor-packed meals in as little as 15 minutes. The quick cooking allows the veggies to retain more nutrients than other cooking methods, and now – with the addition of edamame, there’s extra fiber, heart-healthy fats, and plant-based protein!
This edamame stir fry recipe is packed with crunchy, tender-crisp textures, can be adapted with other veggies you have, and is tossed in our favorite simple 5-ingredient stir-fry sauce (it’s savory, slightly nutty, sweet, and optionally spicy). Serve it with rice or noodles for a well-balanced, satisfying meal.
Looking for more vegan stir-fry recipes? Check out our stir-fried veggies with tofu, shiitake asparagus tofu stir-fry, quick teriyaki tofu stir-fry, vegetable noodle stir-fry.
Is Edamame Healthy For You?
First up, what are edamame beans? They’re just young soybeans (which are eventually used to make tofu, tempeh, miso, etc.) that haven’t ripened or hardened yet. They’re naturally gluten-free, cholesterol-free, fiber-rich, and a popular way to increase protein on a plant-based diet, with around 18 grams of protein per cup.
They also contain several micronutrients, including potassium, iron, calcium, vitamin K, and folate. Research shows they may improve bone health, lower cholesterol, and reduce the risk of diabetes, high blood pressure, and possibly cognitive decline. If you enjoy this recipe, be sure to try out this quick spicy edamame too!
The Ingredients and Substitutes
What Could I Add to Edamame Bean Stir Fry?
- Other vegetables: Have fun experimenting with different veggies in this vegan stir fry by using it as a great ‘empty the fridge’ dish. E.g., broccoli florets, baby corn, sugar snap peas, bean sprouts, cabbage, etc.
- Acidity: Add a subtle tang and brightness to the sauce with a splash of lime or lemon juice or vinegar like rice vinegar or apple cider vinegar.
- Mirin: A splash of this Japanese sweet rice wine creates a more full-bodied sauce.
- More protein: Edamame beans are already loaded with protein. However, if you want to boost the protein content further, you could add some extra-firm tofu, tempeh, or vegan mock stir-fry pieces.
- Cashews: To garnish for a bit of crunch.
How to Make Edamame Stir Fry
Step 1: First, peel and mince the garlic and ginger, then rinse, dry, and finely slice the carrot and chop the onion and bell peppers into 1-inch pieces. Wipe away any dirt from the mushrooms and slice them. Then, in a medium bowl, combine the cornstarch and cold water into a lump-free slurry, then stir in the soy sauce, sweetener, sesame oil, and red pepper flakes.
Step 2: Next, heat the oil in a large, high-sided skillet or wok over medium-high heat. Once hot, add the onion, peppers, and carrot and cook until the onions are translucent (3-4 minutes).
If you’re using bouillon, prepare it with the hot water in a separate bowl, mixing until dissolved, then add that to the other sauce ingredients.
Step 3: Add the ginger and garlic and stir-fry for 2 minutes, until fragrant. Then add the mushrooms and stir-fry until they release their juices (2-3 minutes), then stir in the chestnuts and edamame and stir-fry for 2 minutes.
Step 4: Give the sauce ingredients another good stir, then add it to the pan and cook, stirring often, until the sauce thickens. Finally, taste and adjust any seasoning levels, sprinkle with sliced green onions and sesame seeds, and enjoy!
Optionally serve the edamame bean stir-fry over rice or noodles, optionally alongside spring rolls, crispy tofu vegetable crispy wontons, dumplings, etc.
FAQs
While you can prepare the sauce and chopped vegetables 2-3 days in advance, ready to throw together a stir-fry when needed, you could also cook the stir-fry to about 70-75% done. That way, you’ll finish the cooking when reheating it without sacrificing texture.
Yes, but their texture is usually softer than fresh stir-fried vegetables, and it can slightly water down the sauce (depending on how much you use).
No, if you have fresh edamame in pods, you’ll need to remove the beans from the pod, as the shells are tough and difficult to digest. It’s easiest to do this after cooking them.
Pro Recipe Tips
- Chop the veggies evenly: That way, they’ll stir-fry evenly.
- Adjust the texture: A traditional stir-fry cooks the vegetables until tender-crisp, but increase the cooking time slightly if you prefer more tender veggies.
- Timesaving hack: You could use pre-prepared veggies, aromatics, and/or ‘stir fry vegetable bags.’
- Use a large enough skillet/wok: You don’t want to overcrowd the veggies too much, or they’ll steam rather than stir-fry.
Storage Instructions
Leave the stir-fry to cool, then store any leftovers in an airtight container in the refrigerator for 3-4 days.
You can also freeze the leftovers for 1-2 months, though the veggies will become softer upon thawing (in the refrigerator overnight).
Reheat the stir-fry either in a skillet or in a microwave.
Quick Vegetable and Edamame Stir-Fry
Ingredients
Stir Fry Sauce
- 2 tablespoons of cornstarch
- ½ cup of water
- ¼ cup of low sodium soy sauce
- 2 tablespoons of brown sugar
- 1 tablespoon of toasted sesame oil
- 1 teaspoon of crushed red pepper flakes (optional)
- ¼ cup of hot water
- 1 vegetable bouillon cube (optional)
Stir fry:
- 2 tablespoons of high-heat oil
- 1 small red or yellow onion, sliced into wedges
- 1 green bell pepper, cut into 1-inch chunks
- 1 red bell pepper, cut into 1-inch chunks
- 1 carrot, thinly sliced
- 1 tablespoon of minced ginger
- 3 garlic cloves, minced
- 1 pint of white or baby bella mushrooms, sliced
- 1 (8-ounce) can of water chestnuts drained and rinsed
- 1 (12-ounce) bag of frozen shelled edamame
- ½ cup of green onions, sliced (optional)
- Sesame seeds, for garnish (optional)
- Rice or udon noodles (optional)
Instructions
- To a small bowl, add the cornstarch and water. Mix well and add the soy sauce, brown sugar, sesame oil, and red pepper flakes (if using). In a small cup, add the bouillon cube and hot water, mix well until fully dissolved and then add the to the bowl with the soy sauce mixture. Set aside.
- In a large deep pan, add the oil and heat over medium high heat. When the oil is hot, carefully add the onion, bell peppers, and carrots. Cook until the opinions are translucent and fragrant.
- Add the ginger and garlic, mix well, and saute for 2 minutes. Occasionally mix to avoid burning.
- Add the mushrooms and cook until they begin to release their juices. Mix occasionally for 2-3 minutes. Then add the water chestnuts and the edamame. Saute for 2 minutes regularly mixing.
- Add the sauce to the pan and stir until the sauce thickens.
- Taste and adjust seasoning levels. (Do not add salt since soy sauce tends to be salty)
- Optionally, serve over rice or noodles and sprinkle green onions and sesame seeds, if using.
Notes
- Chop the veggies evenly: That way, they’ll stir-fry evenly.
- Adjust the texture: A traditional stir-fry cooks the vegetables until tender-crisp, but increase the cooking time slightly if you prefer more tender veggies.
- Timesaving hack: You could use pre-prepared veggies, aromatics, and/or ‘stir fry vegetable bags.’
- Use a large enough skillet/wok: You don’t want to overcrowd the veggies too much, or they’ll steam rather than stir-fry.
Quick and easy. Great for meal prep as well!
Love this savory and delicious stir fry. Great for a quick dinner with loads of plant based protein.
Gotta love the savory dishes!
So healthy and delicious!