Edamame Mashed Potatoes

Edamame are fresh young soybeans. In this recipe, they add fiber and protein to ordinary mashed potatoes as well as a fun green color.


4 adult servings (serving size: about 3/4 cup)

Recipe from

Oxmoor House

Nutritional Information

Calories 230
Caloriesfromfat 0.0 %
Fat 7.1 g
Satfat 1.1 g
Monofat 2.7 g
Polyfat 0.5 g
Protein 11 g
Carbohydrate 31.1 g
Fiber 4.7 g
Cholesterol 3 mg
Iron 2.5 mg
Sodium 570 mg
Calcium 70 mg


1 1/2 cups frozen shelled edamame (green soybeans)
2 1/2 cups cubed peeled baking potato (about 1 pound)
1 cup fat-free, less-sodium chicken broth
1/2 cup water
1/2 cup 2% reduced-fat milk
1 tablespoon olive oil
3/4 teaspoon salt
Dash of ground white pepper


1. Cook edamame in boiling water 10 minutes or until tender. Drain and set aside.

2. Place potato, chicken broth, and water in a large saucepan. Cover and bring to a boil. Reduce heat, and simmer 12 minutes or until tender. Drain, reserving 1/2 cup cooking liquid.

3. Place edamame in a food processor; process until finely chopped. With processor on, slowly pour reserved cooking liquid through food chute, processing until smooth.

4. Place edamame mixture, potato, milk, and remaining ingredients in a large bowl. Mash with a potato masher to desired consistency.

For baby: Serve spoonfuls in a small bowl or on a rimmed plate.

Katherine Cobbs,

Cooking Light First Foods,

Oxmoor House

August 2010
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