Green Edamame Salad

Asian-inspired dressing Edamame salad folate ginger ginger sesame dressing high protein high-fiber ingredients plant-based protein Quick and Easy salad recipe sesame seeds soybeans vegetarian main course Vitamin K watercress

Posted October 11, 2023 by: Admin #Kitchen

Incorporated within a delightful Asian-inspired ginger sesame dressing, this vibrant edamame salad exudes freshness and an abundance of flavors. Versatile enough to shine as either a vegetarian main course or a delectable side to complement grilled fish or meat dishes.Edamame Salad

Advertisement:

If you’re seeking to diversify your salad repertoire, look no further than this edamame bean salad. While edamame may not be a conventional salad component, it’s an adaptable ingredient that seamlessly integrates into both warm and cold recipes. This high-protein, high-fiber whole food is an ideal inclusion in any wholesome diet.

What is edamame?

If you’re not acquainted with edamame, it’s the Japanese term for unripe, whole soybeans, literally translating to “stem beans.” Unlike mature soybeans, edamame beans exhibit a softer texture and a sweeter flavor profile. They are readily available in the frozen section of most major supermarkets, both in their pods and shelled.

Edamame Nutrition

Edamame, akin to soy, stands as a commendable source of plant-based protein and serves as a cornerstone in numerous vegetarian and vegan diets. A single cup (155g) of prepared, frozen edamame provides:

– Calories: 188
– Protein: 18.4 grams
– Fat: 8.06 grams
– Carbohydrates: 13.8 grams
– Fiber: 8.06 grams
– Sugar: 3.38 grams
– Iron: 20% of the Daily Value (DV)
– Calcium: 10% of the DV
– Magnesium: 25% of the DV
– Phosphorus: 26% of the DV
– Potassium: 19% of the DV
– Folate: 115% of the DV
– Vitamin K1: 56% of the DV
– Thiamine: 20% of the DV
– Riboflavin: 14% of the DV
– Copper: 27% of the DV

Advertisement:

Edamame boasts significantly higher vitamin K and folate content compared to other beans. In fact, a single cup of edamame beans fulfills over half of the recommended daily intake of vitamin K and more than 100% of the daily folate requirement.

Can you put edamame in salad?

Certainly! Shelled edamame makes an excellent addition to any salad, bestowing both a protein boost and enhanced fiber content.

Advertisement:

How to Make Edamame Salad

Given that edamame is a type of bean, it excels in robust salads and maintains its freshness for several days in the refrigerator. Preparing an edamame bean salad is a straightforward process:

– Thaw the frozen, shelled edamame beans.
– Combine them with your preferred chopped vegetables.
– Drizzle with your favored dressing.
– Toss to mix thoroughly.
– And you’re done!

Once prepared, edamame salad can be refrigerated for up to 3 days, serving as an excellent main course or a simple side dish. While store-bought oil and vinegar dressings suffice, crafting an Asian-inspired dressing is a simple endeavor and arguably provides a more satisfying flavor.Asian Cucumber Salad

Advertisement:

This edamame salad recipe draws inspiration from one of my beloved takeaway salads at Mark’s and Spencer. During my time in England, it was my go-to choice for a quick and convenient lunch, and I’ve cherished its flavors ever since. Thankfully, with a touch of resourcefulness and experimentation, I’ve recreated this edamame salad, which is simple, fresh, fragrant, and brimming with vegetarian protein. This green edamame salad, adorned with a ginger sesame dressing, is a swift and effortless recipe suitable for savoring year-round.

Green Edamame Salad

Crafted with cucumber, peas, and dressed in an Asian-inspired ginger sesame dressing, this edamame salad is a quick, simple, high-protein recipe that thrives as both a main course and a side dish.

Ingredients

Edamame Salad:

– 2 cups of frozen edamame, thawed
– 1 cup of sliced snap peas
– 1/4 cup of thawed frozen green peas
– 1/2 cucumber, diced
– 2 cups watercress
– 2 tablespoons fresh mint, thinly sliced
– 2 teaspoons sesame seeds

Ginger Sesame Dressing:

– 3 tablespoons olive oil
– 1 teaspoon sesame oil
– 1 tablespoon lime juice
– 1 teaspoon lime zest
– 1 teaspoon soy sauce or tamari
– 1 teaspoon honey
– 1/2 inch of fresh grated ginger
– 1/4 teaspoon salt, plus more to taste

Advertisement:

Instructions

– In a small bowl or jar, combine the dressing ingredients, whisk until well mixed, and set aside.
– In a large bowl, mix the edamame, snap peas, green peas, cucumber, watercress, and mint. Toss to combine.
– Drizzle the salad with the dressing and toss once more for thorough coating.
– Taste the salad, season with additional sea salt and pepper to taste, and garnish with sesame seeds for serving.
– The salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

Notes

This edamame salad recipe suggests watercress, but spinach, arugula, and pea shoots are equally suitable alternatives.

Nutrition

– Serving Size: 1 serving
– Calories: 198 calories
– Sugar: 5 grams
– Fat: 14 grams
– Carbohydrates: 13 grams
– Fiber: 5 grams
– Protein: 9 grams

Advertisement:

Thanks for your SHARES!

Advertisement:

You May Also Like

Add a comment

Latest posts

added sugars antioxidants Beet recipes beet storage coleslaw copper Digestive Health Feta cheese flavonoids folate fresh beets hard-boiled eggs health benefits heart disease heart health high blood pressure immune function kidney stones manganese nitrates nutrients Pickled beets pickled beets ingredients pickled beets instructions pickled beets recipe polyphenols probiotics recipe ideas salads Salt side dishes store-bought pickled beets type 2 diabetes

Pickled Beets Recipe and Health Benefits

Jamie Oliver’s Creamy Mediterranean Vanilla Cheesecake: A Dreamy, Impressive Dessert That’s Dead Easy to Make

baking with honey basic roll cake delicious dessert recipe easy baking recipe homemade cake recipe honey Swiss roll moist Swiss roll soft sheet cake Swiss roll cake

Delicious Homemade Swiss Roll Cake Recipe with Honey – Easy and Moist!

Appetizer Awesome Blossom Dipping Sauce Crispy Onion Rings Dipping sauce Homemade Appetizers Homemade Onion Rings Make-Ahead Onion Rings. Onion Ring Recipe Onion Ring Serving Ideas restaurant-style side dish

Crispy Onion Rings with Dipping Sauce

butternut squash soup Common Questions. cutting butternut squash easy variations fall recipes ingredients make-ahead Perfect roasted butternut squash roasted vegetables roasting method selecting and storing butternut squash simple roasted butternut squash recipe tips Tutorial ways to serve

Roasted Butternut Squash Recipe

Active Dry Yeast Bread Flour Cloverleaf Rolls Dinner Rolls holiday make-ahead Milk Bread Recipe tips

The Softest Cloverleaf Dinner Rolls

Balsamic Vinegar Basil Burrata Cheese Caprese Salad Heirloom Tomatoes olive oil Recipe Summer Salad Tomato Burrata Salad

Tomato Burrata Salad Recipe

5-Seed Bread Artisan Bread Bread Flour Bread Making Bread Recipe Crusty Loaf Dutch Oven Baking Dutch Oven Bread easy baking Homemade Bread No-Knead Bread Sandwich Recipes Toasted Seeds

Easy Dutch Oven Bread Recipe

baking soda buttermilk Common Questions. easy recipe freezing holiday favorite. Irish Soda Bread no kneading quick bread raisins recipe instructions tips

Irish Soda Bread Recipe

Appetizer Bacon Ranch Cheese Ball Bagels Crackers Creamy Crostini Easy Holidays Homemade make-ahead olives party Pita chips pretzels Recipe Roasted Peppers Salami serving ideas storage tips Tortilla Chips Valentina’s Corner Vegetables

Easy Classic Cheese Ball Recipe