Recipe: Edamame Salad
Summary: Protein-rich without meat, this sprightly salad is a rainbow of color and flavor. It is best when made the day before and allowed to marinate overnight.
Ingredients
- [1]1 16-ounce bag frozen, shelled edamame, thawed (I used Ready-to-Eat Shelled Edamame from Melissa’s Produce)
Dressing
- 3/4 cup apple cider vinegar
- 1/4 cup fat-free, low-sodium chicken or vegetable broth
- 3 tablespoon olive oil
- 2 tablespoon Splenda Sugar Blend
- 1/2 teaspoon paprika
- 1/2 teaspoon salt (optional)
- 1/2 teaspoon ground black pepper
Salad
- 1 yellow bell pepper, small dice
- 1 orange bell pepper, small dice
- 1 red bell pepper, small dice
- 1 small red onion, small dice
- 2 (15-ounce) cans black beans, drained and rinsed
- 1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed
Instructions
- Cook edamame according to package directions. Drain and rinse in cold water to stop cooking process. Set aside.
- In a large salad bowl, whisk together dressing ingredients.
- Add cooked and cooled edamame and remaining salad ingredients to dressing and toss gently to coat.
- Refrigerate for at least 1 hour before serving.
Source
“Healthy Calendar Diabetic Cooking (2nd edition)” by Lara Rondinelli-Hamilton, RD, LDN, CDE and chef Jennifer Bucko Lamplough (2012; American Diabetes Association; $21.95). Recipe and photo reprinted with permission.
Exhanges / Choices
1 Starch
1 Vegetable
1 Lean Meat
1 Fat
Calories 210
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 120 mg
Potassium 590 mg
Total Carbohydrate 26 g
Dietary Fiber 9 g
Sugars 6 g
Protein 12 g
Phosphorus 200 mg
Preparation time: 15 minutes
Cooking time: 6 minutes
Diet type: Vegetarian
Diet tags: Low calorie
Number of servings (yield): 10
Culinary tradition: USA (Nouveau)
Disclosure: This post is sponsored by the American Diabetes Association in conjunction with Kitchen PLAY. Melissa’s Produce sent the edamame for recipe testing.