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Active Time:20 minsTotal Time:1 hr 20 minsServings:6
Active Time:20 mins
Active Time:
20 mins
Total Time:1 hr 20 mins
Total Time:
1 hr 20 mins
Servings:6
Servings:
6
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ThisGut-Friendly Snack Mixis the perfect balance of spicy and savory. Mild, fiber-filled edamame becomes roasted and crispy, adding to the crunch factor of the plantain chips and cashews—all of which become enrobed in the warm umami flavors of tamari and curry spices. A touch of salt satisfies the desire for a salty snack, while the coconut adds just the right amount of natural sweetness to balance the flavors. Not just delicious, this snack mix also provides essential food for your beneficial gut bacteria. Keep reading for our expert tips, including what dried fruits you could add to this snack mix.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1½tablespoonsrefinedcoconut oil, divided1(12-ounce) packageshelled frozen edamame, thawed and patted dry1tablespoonreduced-sodium tamari1tablespoonred curry paste1teaspoongratedlime zest1tablespoonlime juice1teaspoonground coriander½teaspoonground cumin½teaspoonground ginger¼teaspoonground turmeric¼teaspoonsalt2cupssaltedplantain chips½cupwholeraw cashews, roughly chopped½cupunsweetened coconut flakes
Cook Mode(Keep screen awake)
Ingredients
1½tablespoonsrefinedcoconut oil, divided
1(12-ounce) packageshelled frozen edamame, thawed and patted dry
1tablespoonreduced-sodium tamari
1tablespoonred curry paste
1teaspoongratedlime zest
1tablespoonlime juice
1teaspoonground coriander
½teaspoonground cumin
½teaspoonground ginger
¼teaspoonground turmeric
¼teaspoonsalt
2cupssaltedplantain chips
½cupwholeraw cashews, roughly chopped
½cupunsweetened coconut flakes
Directions
Preheat oven to 400°F. Microwave 1 tablespoon coconut oil in a large heatproof bowl on High until melted, about 1 minute. Add edamame; toss to coat. Spread on a large rimmed baking sheet, reserving the bowl. Bake until crispy and browned, about 30 minutes, stirring every 10 minutes.
Meanwhile, microwave the remaining 1½ teaspoons coconut oil in the same large heatproof bowl on High until melted, about 1 minute. Add 1 tablespoon each tamari, curry paste and lime juice, 1 teaspoon coriander, ½ teaspoon each cumin and ginger and ¼ teaspoon turmeric; whisk until smooth.
Remove the edamame from the oven; sprinkle with ¼ teaspoon salt. Add 2 cups plantain chips and the chopped cashews to the pan. Drizzle the edamame with the curry paste mixture and stir to coat. Bake for 8 minutes. Sprinkle ½ cup coconut over the edamame. Continue baking until the coconut and plantain chips are crispy and toasted and the curry mixture has thickened over the edamame, about 2 minutes more. Let cool on the pan until room temperature, about 20 minutes. Sprinkle with 1 teaspoon lime zest.
Nutrition InformationServing Size: about ⅔ cupCalories 257, Fat 16g, Saturated Fat 7g, Cholesterol 0mg, Carbohydrates 18g, Total sugars 3g, Added sugars 0g, Protein 9g, Fiber 5g, Sodium 289mg, Potassium 205mg
Nutrition Information
Serving Size: about ⅔ cupCalories 257, Fat 16g, Saturated Fat 7g, Cholesterol 0mg, Carbohydrates 18g, Total sugars 3g, Added sugars 0g, Protein 9g, Fiber 5g, Sodium 289mg, Potassium 205mg
Serving Size: about ⅔ cup
Calories 257, Fat 16g, Saturated Fat 7g, Cholesterol 0mg, Carbohydrates 18g, Total sugars 3g, Added sugars 0g, Protein 9g, Fiber 5g, Sodium 289mg, Potassium 205mg
Frequently Asked QuestionsFor a less spicy snack mix, opt for a yellow curry paste, which is known to be the mildest curry. If it’s still too spicy, add a pinch of sugar to counteract the spice. Yellow curry paste is a good alternative to the red curry, which is moderately spicy, and green curry, which is even spicier.Store in an airtight container at room temperature for up to 2 days.
Frequently Asked Questions
For a less spicy snack mix, opt for a yellow curry paste, which is known to be the mildest curry. If it’s still too spicy, add a pinch of sugar to counteract the spice. Yellow curry paste is a good alternative to the red curry, which is moderately spicy, and green curry, which is even spicier.
Store in an airtight container at room temperature for up to 2 days.
EatingWell.com, October 2024
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Carrie Myers, M.S.
andLinda Frahm
Linda Frahm
SourcesEatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.U.S. Department of Agriculture. FoodData Central.Nuts, coconut meat, raw.
Sources
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.U.S. Department of Agriculture. FoodData Central.Nuts, coconut meat, raw.
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.
U.S. Department of Agriculture. FoodData Central.Nuts, coconut meat, raw.
