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.
Edamame 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:
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%)
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
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.
Add olive oil, vinegar, and salt & pepper. Toss and refrigerate until ready to serve.
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!