Why Use Water

• A microwave oven works by sending out microwaves, which are similar to light waves. These waves work by heating the water in food, causing it to vibrate. As the water vibrates, it heats the food. Edamame, especially frozen edamame, contains some moisture, so technically, you can microwave it without adding water. The problem, though, is that the water evaporates quickly. Added moisture steams the soybeans so they cook evenly, without drying out or shriveling. Without water, you run the risk of overheating the soybeans.

Potential Pitfalls

• You may have heard that microwaving vegetables with water destroys nutrients, but according to a study at Cornell University, vegetables steamed in the microwave retain more of their nutrients than those cooked on a stove top. The secret, though, is to use just a small amount of water, so that you're steaming and not boiling. A 2003 study published in The Journal of the Science of Food and Agriculture found that broccoli immersed in water and microwaved lost up to 97 percent of its antioxidants. Steamed broccoli lost little, if any, of its nutrients.

Microwave Success

• To microwave shelled or in-shell edamame, place the beans or pods in a ceramic or glass bowl. Add just a few tablespoons of water. Cover the bowl with a lid or plate and microwave on high for about 30 seconds. Check the edamame. If they're still hard or frozen, microwave for an additional 30 seconds, but don't overcook them. Use oven mitts or hot pads to remove the bowl from the microwave and lift the lid away from you. Rising steam can cause severe burns.

Using Steamed Edamame

• The simplest way to eat steamed edamame is to salt the pods or beans and eat them with a dash of soy sauce or a sprinkling of toasted sesame seeds. You can also add them to stir-fries or throw them in salads. Mix them with rice and beans or stir them into a pot of vegetable soup. You can even use edamame in casseroles and other cooked dishes for added nutrition.