Tuesday, May 13, 2014

Edamame Succotash Salad
Simple And Refreshing Summer Recipe
Vegan And Gluten Free

Edamame is used instead of lima beans in this
simple and refreshing succotash salad.

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Edamame Lovers
Here's a new twist on succotash that uses edamame instead of lima beans. Edamame are soybeans in their most unprocessed state. I'm a soy fan but only in products like edamame, home made soy milk and tofu. I stay clear of soy protein isolates and fake foods. I have discussed the soy controversy many times but here's a short interview with Dr. Oz and dietician Kristin Kirkpatrick that will hopefully provide additional information on soy and what soy products are good for you and which should be avoided.

You can find frozen edamame in most local supermarkets.

Soybeans contain important plant chemicals such as:
Flavonoids, Isoflavonoids, Phenolic acids, and others.

1/2 cup of edamame has 94.5 calories and provides:
4 g of dietary fiber
8.5 g of high quality protein
280 mg omega-3 fatty acids
Soybeans are a good source of thiamin, iron, magnesium, phosphorus, and copper.
They are also a very good source of vitamin K, folate, and manganese.

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Edamame Succotash
Vegan, Gluten Free
[makes 8 servings]

3 cups fresh corn
12 ounce package frozen shelled edamame
2 tablespoons minced red onion
1 jalapeño, seeds removed and minced*
1/2 cup chopped cilantro
3 tablespoons freshly squeezed lime juice
1 tablespoon cold-pressed hemp oil
1 tablespoon extra virgin olive oil
1 clove pressed garlic
1/2 teaspoon salt, or to taste
Freshly ground black pepper to taste, optional
* leave some or all of the seeds if you like it really spicy

Remove the corn from the cob using my husband's trick of cutting it horizontally. This will keep it from flying all over the kitchen.

Prepare the frozen soy beans as directed on the package. Drain.

Place the corn, cooked edamame, red onion, jalapeño, and cilantro in a large salad bowl. Set aside.

Mix the lime juice, hemp oil, olive oil, and pressed garlic in a small cup. Pour over the corn and edamame and toss until well combined. Add salt and pepper to taste and serve.

Per serving: 135.5 calories, 6 g fat, 1 g saturated fat, 425 mg omega-3 and 2,239 mg omega-6 fatty acids, 0 mg cholesterol, 7 g protein, 17 g carbohydrates, 4 g dietary fiber, and 157 mg of sodium.

1 comment:

Debra said...

This looks delicious!! Love this combination.