Hello Edamame Toast and the Health benefits of Soy

diclosure: This year I am serving as a Brand Ambassador for the Arkansas Soybean Promotion Board which means I will be sharing the #ARSoyStory, all things Arkansas Soybeans as well as highlighting the partner restaurants for the #Kitchen|FieldsTableTour 2018. All opinions are my own.

Move over avocado toast. Say Hello to Edamame Toast. (Imagine I dramatically announced this in my kitchen to a piece of toast…because I did.)

If you are looking for a healthier, lower fat alternative to avocado toast, I present Edamame Toast. 

This easy to make recipe packs loads of flavor with garlic, basil, jalapeno, and lime. It’s perfect for Soy Food Month, and Edamame Toast and showcases the health benefits of Soy.

Health Benefits of Soy

Soy nutrition offers high quality containing all essential amino acids and a good fat profile consisting of monounsaturated and polyunsaturated fats including omega-3 fatty acids. All of the nutrition of soybeans offer health benefits for cardiovascular, cancer reduction, diabetes and obisity.


According to Sun-OK Lee, PHD, Associate Professor of Nutrition at the University of Arkansas, “Soy as been associated with reduced cardiovascular disease risk factors including decreased total and LDL cholesterol, improvement of vascular function, and reduction of LDL oxidation.” 


Regarding cancer, Dr. Lee shared, “Soy consumption has received considerable attention for its anti-carcinogenic properties. Some recent meta-analyses reported that soy intake was inversely associated with the incidence of gastric cancer. Evidence from meta-analysis studies shows that diets rich in soy are associated with a reduction in risk of both breast and prostate cancer.” She noted, “Women with breast cancer or increased risk for breast cancer should consult their physician before dietary change with soy.”


“Studies showed that the intake of soy is associated with low risk of type 2 diabetes,” Dr. Lee presented. “Soy protein supplementation could be helpful to manage symptoms of diabetes by lowering blood glucose levels and reducing the insulin resistance index,” she added.


Regarding obesity, a recent analysis showed that soy isoflavones may reduce body mass index (BMI) in women. Dr. Lee said more research needs to be conducted for a clearer understanding.

Soy is a nutritious and healthy providing beneficial effects of soy or soy isoflavones include reducing the risk of cardiovascular disease and type 2 diabetes, decreasing the incidence of certain cancers, and lowering body mass index. It indeed is the miracle bean.

Soybeans are the largest row crop in Arkansas. In 2016, 3.1 million acres of soybeans produced 146 million bushels of valued at $1.5 billion. And I see these beautiful beans grown right in my backyard.

Edimame Toast

  • 1 bag of cooked Mukimame (shelled tender edemame with a slightly nutty flavor)
  • handful of fresh basil
  • 1/2 cup of water
  • 1/4 of oil (soybean or olive oil)
  • 3 cloves of garlic (whole and peeled)
  • 2 limes with peel removed
  • 1 seeded jalapeno pepper
  • pinch of salt
  • 1 tsp of red pepper flakes

Add all ingredients except red pepper flakes to a blender or food processor and blend until smooth. When you reached a smooth consistency, spoon desired amount on to your bread. Add red pepper flakes and enjoy.

I found a microwaveable bag of mukimame which is shelled edamame in the freezer section at Kroger. What a time saver!

When you make Edamame Toast, use the hashtag #ARSoySupper to share with Arkansas Soybean Producers how you are using their miracle bean.

Learn more about Arkansas Soybeans at TheMiracleBean.com.






If you make Edamame Toast, let me know what you thought and please share any comments below.