Baked Parmesan Edamame Bites with Creamy Wasabi Dip
The bites are the ultimate in mini comfort food. Small, bite-sized, highly poppable, and easy to demolish. The bites are baked rather than being fried to keep them healthier. The breading is crispy, crunchy, and perfectly complements the chewy edamame. You can spice up the breading mixture with jerk or Creole seasoning, or add chili powder or cayenne. You can use the basic battering, breading, and baking technique with zucchini, asparagus, cauliflower, broccoli, mushrooms, or most anything in your vegetable drawer. I used and recommend Panko breadcrumbs and they’re sold nearby regular breadcrumbs. The bites have mild parmesan undertones but after a dunk in wasabi, it definitely dominates the flavor. If you don’t like wasabi, try blue cheese or ranch dip.
Ingredients
- 1 ½ cups shelled edamame cooked according to package directions
- ½ cup all-purpose flour
- pinch salt to taste
- pinch Jerk or Creole seasoning cayenne, chili powder, etc. optional and to taste
- 2 large eggs lightly beaten
- 1 cup panko breadcrumbs
- ½ cup grated Parmesan cheese fresh or green can
- ⅓ cup sour cream Greek yogurt, or mayo (I used lite sour cream)
- or wasabi sauce
- ¼ teaspoon wasabi paste] https://www.amazon.com/gp/product/B0002YGSAU/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0002YGSAU&linkCode=as2&tag=lovvegyogruna-20&linkId=W574CEYEW6UUQRBZ or [wasabi sauce, or to taste
Instructions
- Preheat oven to 400F, line a baking sheet with a Silpat, parchment, or spray with cooking spray.
- Cook the edamame according to package directions. I place frozen edamame in a 2-cup glass measuring cup, fill with water, and microwave for about 8 minutes on high power or until tender. Drain the edamame and transfer to a large bowl.
- Sprinkle the edamame with flour, salt, any optional seasonings or spices, and toss to coat evenly; set aside.
- In a medium bowl, beat the eggs; set aside.
- In a separate large bowl, add the Panko breadcrumbs, Parmesan and stir to combine; set aside.
- Using a slotted spoon, add about half the floured edamame to the eggs for a quick dunk.
- Remove edamame from eggs and transfer to breadcrumb mixture. Toss with spoon or hands to coat evenly.
- Place edamame on prepared baking tray, spaced evenly and without touching if possible. If there are large clumps of more than 2 to 3 edamame stuck together, break them apart with your fingers. You want the oven air to circulate freely on all pieces so they get as crispy as possible.
- Repeat battering process with remaining edamame and place on baking tray. The process is messy and not every piece will be evenly coated and breaded. Overall, if most pieces are coated and there aren’t major clusters stuck together, you’re fine.
- Bake for about 12 minutes or until lightly golden brown. Start watching closely after 9 minutes and watch so the undersides don’t become overly browned or burn.
- While edamame bakes, make the dip. In a small bowl, add the sour cream, wasabi, and whisk to combine until smooth. Bites are best warm, fresh, and served with dip.
Nutrition Information
Nutrition Facts
Serving: 3cups
Amount Per Serving
Calories 243
% Daily Value*
| Serving | 1 | |
| Calories | 243kcal | 12% |
| Carbohydrates | 25g | 8% |
| Protein | 13g | 26% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 5g | 29% |
| Cholesterol | 79mg | 26% |
| Sodium | 382mg | 16% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.