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Edamame Salad

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

  • Shelled Edamame from Melissa's Produce [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

  1. Cook edamame according to package directions. Drain and rinse in cold water to stop cooking process. Set aside.
  2. In a large salad bowl, whisk together dressing ingredients.
  3. Add cooked and cooled edamame and remaining salad ingredients to dressing and toss gently to coat.
  4. 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.