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Edamame Stir Fry


Happy Kids Eat Right Month!

In celebration of this August being Kids Eat Right Month, I brought my 12 year old son, Evan, to a food demo where we made this great edamame stir fry for some corporate clients here in the Dallas, Texas area.  He got to see firsthand another way I help empower people to eat well in practical ways.  He was my helper with the food and he acted as my photographer.  How do you involve your kids with a family meal that is more than just eating?

Eat more plants. That’s what all our dietitians want here for their patients. People these days want good tasting food NOW. That is the reality. Yes, many of us want to be healthier, but at the end of the day it must taste good and be on the table quickly.

Enter this insanely tasty stir fry recipe. No, it has no meat, you are correct. However, my Texas beef-loving husband had this dinner the other night and said he didn’t miss the meat! And his reason was because of the savory, umami flavor of the sauce.  Meat is not a requirement for a flavorful meal.  This recipe is proof.

Meat is not a requirement for a flavorful meal.  This recipe is proof.

Edamame has 10 grams of protein per one half cup. The cashews and noodles add more protein here. These udon noodles are so great! Head to the Asian section of your grocery store and you’ll see this KAME brand udon noodle that is pre-cooked with only 95mg of sodium per serving. No pre-boiling. All you do is add them to your wok or sauté pan at the end and you have a meal. It really is that easy – and good!

Edamame Stir Fry

  • Total Time: 12 minutes
  • Prep Time: 2 minutes
  • Serves: 6-8
  • Cooking Time: 10 minutes


  • 2 containers KAME brand udon stir-fry noodles
    4T + coating toasted sesame soy sauce
    4T pure maple syrup
    4T rice vinegar
    1 package pre-cut broccoli, carrots, cauliflower
    1/2 cu pre-cut broccoli, carrots, cauliflower
    1/2 14 oz package shelled edamame, frozen
In a medium bowl, whisk together the soy sauce, sesame oil, maple syrup and vinegar. Set aside. Heat a large wok or sauté pan to medium-high heat (375-400˚) with toasted sesame oil (coat the bottom liberally). Once fully heated, add the frozen edamame and pre-cut vegetables and cook until soft and caramelized, about 5 minutes. Add noodles and cook for another 90 seconds. Turn off heat and set to a cooler area. Top with chopped cashews and scallions. Add chili paste if you would like additional spice!

Give this meal a try even if it's not something you would usually make.  Trust me!  We demo'd it for a corporate client and several men came back for seconds!

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