Recipe of the Week: Edamame Salad | The Family Fork

Recipe of the Week: Edamame Salad

This week's recipe comes from one of my trusted blog editors, Carrie Locke. Turns out the bosses are interested in eating healthy too! Seems to be a trend.

Carrie says this edamame salad is really easy to make and scores high on the yum scale. If you don't know what edamame are, they are actually soy beans. If you're a Japanese food or sushi fan no doubt you've snacked on them as an appetizer. They come in a green pea pod like shell, and after they've been boiled with a little salt you just pop the round beans out and eat 'em. They're a really fun snack for kids when they're tender and a tiny bit salty. Kids really dig popping out the beans.

You can buy edamame frozen in the shell or already shelled. In the shell they're great for a snack or appetizer. Shelled are best to use for salads because the work is cut down significantly. With that I give you Carrie's recipe:

Carrie's Edamame Salad
*1 - 1 lb. bag of frozen shelled edamame – thawed or boiled
*1 - 15 oz. (approx) can of corn (frozen corn works too) - drained and rinsed
*1 - 15 oz. (approx) can of black beans - drained and rinsed
*2-3 cloves of chopped garlic (if you're not a big garlic fan or it's a little sharp for the kids use less, experiment with it)
*½ onion, chopped (optional)
*1 - 12 oz. jar of salsa (your choice mild, medium or SPICY!)
*Garlic salt to taste

Combine all ingredients in a large bowl and mix. (Start with just a few shakes of garlic salt and add more if the salad needs it. It's easier to add than to take away).

This salad is full of fiber, lean protein and heart healthy unsaturated fats (the good kind!). It's also vegan, meaning it contains no animal products.

The soy beans, black beans, salsa and onion all count toward your vegetables and the corn counts towards your whole grains. Furthermore, soy beans are the only plant food considered a complete protein.

Try it out and let me know how you like it. And if you want more information on soy (it's been in the news a lot lately) let me know and I'll dedicate a post to the subject.

Have a fruit and veggie filled day!

Image courtesy of Tom Harpel
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About the Author

Registered dietitian Andrea N. Giancoli is a nutrition advocate, consultant and educator.