Eat Smart

Mix’n Elena: Edamame Salad

by Elena Tsonos, blogger


With the growing popularity of ethnic restaurants in the United States, it is no surprise that people would soon explore ways to integrate ethnic foods into their own homes. While only a decade ago when we were children, ethnic restaurants mostly included those that served Chinese or Italian food, today a larger variety of ethnic restaurants thrive: Greek, Portuguese, Mexican, Mediterranean, Indian, Japanese, French, Thai, and more!

One such food from the Japanese culture has found much popularity in the United States, especially amongst young people- edamame, or green soybeans. In Japanese restaurants, edamame is served boiled and salted as a snack. Although it might sound kind of bland, it is actually quite tasty. It can also be incorporated into a variety of dishes such as its own edamame hummus, edamame succotash, edamame lo-mein, and even edamame salad. This brings us to today’s featured recipe: Edamame Salad, created by Syracuse University’s own professor, Kimberly Johnson, MS, RD. Click ahead for the recipe! 

Edamame Salad

2 cups  edamame beans, frozen

1.5 cups carrots, medium, peeled and grated coarsely

1/4 scallion, thinly sliced

4 tablespoon cilantro, chopped

4 tablespoon rice vinegar

0.5 cup vegetable oil

1 teaspoon sugar

1 each garlic clove, minced

salt &  pepper to taste

Run warm water over frozen edamame to defrost. Or alternatively saute edamame in a 1 tablespoon of vegetable oil to defrost.

Toss defrosted edamame with carrots, scallions, and cilantro.

Then toss the mixture with rice vinegar, sugar, oil and garlic to mix. Season with salt and pepper to taste.

 

This salad is a tasty alternative to eating boiled edamame with salt as a snack. The recipe makes 16 1/8 cup servings; so it could be served as a side dish to your meal. The salad would make a great pairing with a Japanese or Mexican main course. If you choose to eat the salad as the main part of your meal, then you should definitely eat more than one serving, and chances are, because it is so delicious, you will want to anyway!

The salad combines just the right combination of sweet and savory. The scallion, cilantro, and garlic provide much of the flavor in the salad and really tie it together. Edamame is a great source of protein and dietary fiber, so the salad should keep you full for longer than an ordinary vegetable salad. If you’re concerned about your dietary fat sources, substitute the vegetable oil for olive oil. Raisins would make a sweet addition to the salad, without offsetting the sweet-savory balance.

Try out the recipe and don’t forget to comment back to leave your opinion. Remember to watch out for next week’s featured recipe.

Mix’n Elena says, “It’s all in a day’s mix!”

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