Edamame Salad

Edamame Salad

On a recent visit with family, my sister, Sally, made this edamame salad for me and I loved it.  It’s always great to find a really healthy recipe that tastes so good.  Plus, it is so easy to make.

EdamameEdamame is a traditional Japanese side dish that has now become a new healthy addition around the world.  There are many ways to prepare edamame, but this salad is by far my favorite.

If you love vegetables, this is a salad that you should try.  Edamame has the texture of a legume.  It’s a soybean that is harvested right before they peak in ripeness.  As with most soy products, it is very high in protein.

You can find them with the produce in your grocery store in the health food section or in the frozen food section.  They are parboiled before packaging and can be eaten as is.

 

Edamame | Nutritional Value

The chart below shows the nutritional value from Wikipedia:Call to Action2

Nutritional value per 100 g (3.5 oz)
Energy 509 kJ (122 kcal)
Carbohydrates 9.94 g
Sugars 2.18 g
Dietary fiber 5.2 g
Fat 5.2 g
Protein 10.88 g
Thiamine (vit. B1) 0.2 mg (17%)
Riboflavin (vit. B2) 0.155 mg (13%)
Niacin (vit. B3) 0.915 mg (6%)
Pantothenic acid (B5) 0.395 mg (8%)
Vitamin B6 0.1 mg (8%)
Folate (vit. B9) 311 μg (78%)
Vitamin C 6.1 mg (7%)
Vitamin E 0.68 mg (5%)
Vitamin K 26.8 μg (26%)
Calcium 63 mg (6%)
Iron 2.27 mg (17%)
Magnesium 64 mg (18%)
Manganese 1.024 mg (49%)
Phosphorus 169 mg (24%)
Potassium 436 mg (9%)
Zinc 1.37 mg (14%)
Link to USDA Database entry
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database

 

Edamame Salad | Recipe

1-1/2 to 2 c. edamame
1 c. dried cranberries or cherries
1 c. corn
1 small red bell pepper
1/2 small red onion
4 T. olive oil
2 T. white wine vinegar or white balsamic vinegar
salt and pepper

Edamame Salad Ingred

Pour the edamame, cranberries (or cherries), and corn into a bowl.  I used frozen corn and did not thaw it first.  Since I was making it several hours before serving, it wasn’t necessary.  If you plan on serving immediately, you might want to plan ahead to thaw the corn.

Chop the red bell pepper and red onion and add to bowl.

Edamame Salad In Bowl

Add olive oil, vinegar, and salt & pepper.  Toss and refrigerate until ready to serve.

Edamame Salad Complete

Yes, it’s that easy.  You can serve on a bed of lettuce or just eat as is.  Hope you love it as much as I do.  Please comment and let me know what you think.  Enjoy!

 

 

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About Sylvia Smith

The Culinary Cucumber hopes to share some easy, quick, and inexpensive recipes. Please share your thoughts and suggestions. You can also join me on GooglePlus! Sylvia On Google+

Comments

  1. I love edamame and this salad looks delicious!!

    • Thanks, Betsy–I’ve been playing around with edamame recipes for about a year now and this one is my favorite, but even love it plain with some butter, salt & pepper. Great texture.

  2. I was just looking for some side dishes for a pig roast we are having this weekend. That looks like the perfect balance for all of the other heavy foods. I can’t wait to try it! I’ll let you know how it turns out!

  3. I got turned on to edamame a couple of years ago…love them! This recipe looks awesome, will be making it this weekend.

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