Edamame Bites

This delectable appetizer or snack brings together Asian flavors of edamame, ginger and soy sauce with quinoa and is baked in the oven for a tasty, better-for-you bite.

This sponsored recipe is brought by Kikkoman® as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.


Recipe by Natalie Rizzo, MS, RD

Ingredients

  • ½ cup quinoa, uncooked
  • 1 cup water
  • 1 teaspoon diced ginger
  • 1 teaspoon minced garlic
  • ¾ cup diced broccoli, stems removed
  • ⅓ cup cooked edamame beans
  • 3 tablespoons Kikkoman® Less Sodium Soy Sauce, divided
  • 2 large eggs
  • ⅓ cup Kikkoman® Panko
  • ¼ cup whole wheat flour
  • 1 tablespoon vegetable oil
  • ½ cup 2% plain Greek yogurt
  • 2 teaspoons Kikkoman® Sriracha Hot Chili Sauce

 

Directions

Preheat oven to 400° F. In a small saucepan, combine the quinoa and water and bring to a boil. Once it reaches a boil, cover and reduce heat to low. Simmer for 15 minutes (all the water should be absorbed). Set quinoa aside to cool. In a large bowl, combine the ginger, garlic, broccoli, edamame beans, 2 tablespoons soy sauce, eggs, panko, flour and quinoa. Stir until well combined. Drizzle the vegetable oil on a baking sheet and use a paper towel to coat the sheet with oil. Using your hands, form small bites (about 2-inch diameters) and place on the baking sheet. Cook for 5 minutes and then flip. Cook for an additional 5 minutes. While the bites are baking, making the dipping sauce by combining 1 tablespoon soy sauce, Greek yogurt and sriracha in a small bowl. Stir until well combined. Serves 5-6.

Nutrition Information
Serving Size: 2 bites plus 2 tablespoons of dipping sauce

CALORIES 162; TOTAL FAT 6g; SAT. FAT 1g; CHOL. 64mg; SODIUM 418mg; CARB. 19g; FIBER 2g; SUGARS 2g; PROTEIN 9g

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Natalie Rizzo
Natalie Rizzo, MS, RD is a NYC-based media Dietitian, food and nutrition writer and owner of Nutrition ȧ la Natalie. Natalie writes for many national publications such as Parade, Eating Well, Shape.com and Runner's World. She has also appeared on local TV segments and is frequently quoted in national publications. Natalie is very honored to have won the award for Top Food & Nutrition Feature Article in 2017 for “Decoding Food Label Claims: The Lowdown on Package Promises”, as well as the 2016 Stone Soup Blogger of the Year award. Connect with her on Facebook, Instagram and Pinterest.


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