Simmered green soybeans in dashi broth (Japan)
Simmered green soybeans in dashi broth, known as 'Edamame no Dashi-ni' or 'Mukimono', is a classic Japanese side dish. It features fresh green soybeans gently simmered in a savory broth made from dashi (kelp and bonito flakes), soy sauce, and mirin. This simple, umami-rich preparation is a staple in Japanese home cooking and izakaya (pub) culture.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with a moderate amount of carbohydrates. It provides essential nutrients like folate, vitamin K, and manganese, and a typical serving (about 1 cup) contains roughly 120-150 calories, making it a nutritious and light option.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 10 g |
| Carbs | 10 g |
| Fat | 5 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 600 mg |
| Potassium | 450 mg |
| Folate (B9) | 300 µg |
| Vitamin K | 25 µg |
| Manganese | 0.8 mg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Vitamin C | 8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish exemplifies the Japanese principle of 'shun' (seasonality), as it highlights the peak freshness of early-summer edamame. Nutritionally, the dashi broth not only adds deep umami flavor but also contributes minerals like iodine from the kelp, creating a synergistic blend of taste and health benefits.
