Edamame & Spinach

Ingredients

• 75 g (½ cup)shelled edamame, fresh or frozen
• 30 g (1 cup packed)fresh baby spinach
• as neededwater

Instructions

1. 1

   Cook the edamame

   Boil the 75 g of shelled edamame for 5 minutes, until tender. Drain and leave it to cool slightly.

2. 2

   Wilt the spinach

   Rinse about 30 g of fresh baby spinach. Wilt it in a pan with a splash of water for 1–2 minutes, or steam it briefly.

3. 3

   Combine ingredients

   Remove any skins or shells from the edamame, then put it in a blender with the wilted spinach.

4. 4

   Blend until smooth

   Blend the mixture until smooth, adding water as needed. For the smoothest texture, pass it through a sieve.

What is edamame and spinach purée?

Edamame are young soybeans, commonly served in Japanese cooking, while spinach is a leafy green used in dishes around the world. Here they are blended into a simple savoury purée.

Cooking both ingredients before blending softens them and makes them easier to purée. The edamame gives the mixture body, while spinach brings a mild leafy flavour.

Nutrition and macros by portion

The nutrition label shows one serving as written: 101 calories, 10g protein, 9g carbs, 4g fat.

Most of the carbohydrates and fibre come from the edamame and spinach; the edamame also supplies most of the protein and fat. For a more varied plate, serve an age-appropriate portion alongside a food from another group, such as a suitable grain or vegetable.

Choosing the ingredients

Edamame: Use shelled beans, fresh or frozen. Check that no pods remain before blending.

Spinach: Fresh baby spinach wilts quickly and has tender leaves. Rinse it well before cooking.

Cook each ingredient gently

Edamame: Boil the beans for the stated 5 minutes, then check that they are tender before draining.

Spinach: A brief wilt in a pan with a splash of water, or a short steam, is enough to soften the leaves. Avoid leaving them in the pan longer than needed.

Getting a smooth texture

Blending: Start with the cooked ingredients and add water gradually, blending between additions. This lets you control how thick or loose the purée becomes.

Sieving: Pass the blended mixture through a sieve if you want a particularly smooth finish. Scrape the purée through with a spoon.

Timing and doneness

The edamame takes 5 minutes to boil, and the spinach takes 1–2 minutes to wilt. Allow the beans to cool slightly before blending, as directed.

The beans should be tender and the spinach softened. Blend until there are no obvious pieces left, then adjust with water.

Serving the purée

Serve it on its own or alongside another suitable food, adjusting the texture with water as needed. Let it cool to a comfortable temperature before serving.

For a baby, follow your usual approach to introducing foods and textures, and check carefully for any remaining bean skins or pieces.

Recipe notes & tips

• Drain the edamame well so excess cooking water does not thin the purée unexpectedly.
• Add water a little at a time while blending to avoid making the mixture too runny.
• Rinse the spinach before wilting, even if it looks clean.
• Check the blender mixture for any skins or pieces before serving.
• Use a sieve after blending if you want a finer texture.

Variations

• Thicker purée: Use less water and blend only until the ingredients come together.
• Looser purée: Add a little more water while blending until it reaches the texture you want.
• Steamed spinach: Steam the rinsed leaves briefly instead of wilting them in a pan.
• Frozen edamame: Use frozen shelled beans, cooking them in boiling water until tender.
• Double batch: Multiply each ingredient by two and blend in batches if your blender is small.

Common mistakes to avoid

• Adding too much water: The purée can become thin; add water gradually as you blend.
• Undercooking the edamame: Firm beans are harder to blend smoothly; cook them for the full 5 minutes and check for tenderness.
• Leaving spinach gritty: Rinse it well before cooking and drain away any excess water.
• Blending with skins: Check the beans for skins or shells before they go into the blender.
• Skipping the texture check: Blend thoroughly and sieve the mixture if a smoother finish is needed.

How to store

Cool the purée promptly and store it in a clean, covered container in the fridge for up to 2 days. Reheat only the portion needed until steaming hot, then let it cool to a suitable serving temperature; discard any food left in the serving bowl.

Frequently asked questions