Quick Edamame Corn Salad
30 Minutes · Lunch · Recipe
This quick and nutritious salad is packed with loads of vegetables. It can be adapted to whatever you have in your fridge at that moment. All you need to do is keep stocked a frozen package each of edamame and corn to have a nutritional powerhouse side dish or lunch ready to go in a moments notice. The dressing is flexible as well! Don’t have spicy brown mustard? Use dijon. Don’t have maple syrup? Use honey. Keep the miso as it adds flavor and thickens the dressing not to mention it’s the “secret ingredient” in this recipe.
Quick Edamame Corn Salad
Just 1/2 cup a day really punches up the fiber, protein and vitamin/mineral content of your diet. Edamame gives you a ton of fiber at 9 grams, which is about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. It's high in iron having about as much as a 4-ounce chicken breast. Soy protein may help reduce insulin resistance, kidney damage, and fatty liver in people with diabetes. A study in women reported that regular consumption of soy foods was associated with healthy cholesterol levels. The component thought to be partly responsible for soy's health benefits is a type of phytoestrogen called isoflavones. Isoflavones appear to work with certain proteins in soy to protect against cancer, heart disease, and osteoporosis. A study of 12 postmenopausal women drank 36 ounces of soy milk daily for 16 weeks noted an anti-inflammatory effect of the isoflavones found in soy. This may be important in the prevention of bone loss and cancer. (1) Soy isoflavones have been shown to reduce hot flashes in many menopausal women symptoms. (2)
Equipment
- Cutting Board
- Chef Knife
- small and medium bowls
Ingredients
- 10 ounces frozen and thawed soybeans or shelled edamame
- 10 ounces frozen and thawed sweet corn
- 1 cup red cabbage small chop
- 1 small poblano pepper roasted and small chop
- 1/2 cup carrots small dice
- 1/4 cup white or red onion small chop
- 1/4 cup fresh chopped parsley (or 1 tablespoon dried) optional
- 3 tablespoon maple syrup
- 1 tablespoon white miso
- 1 tablespoon spicy ground mustard
- Salt and pepper to taste
Instructions
- If desired, char/roast a small poblano pepper over open gas stove flame or grill. This adds a smokiness to the salad giving it another depth level of flavor.
- Combine all vegetables: edamame, corn, chopped onion, pepper, carrots and cabbage. Set aside.
- In small bowl, whisk together maple syrup, miso and mustard. Pour over mixed vegetables and toss.
- Add fresh or dried parsley (optional). Salt and pepper to taste.
- Chill for an hour and serve cold.
Notes
(1) https://www.webmd.com/diet/features/the-secret-of-edamame
(2) Your Body in Balance: The New Science of Food, Hormones, and Health by Neal D Barnard, MD, FACC Pages 102-103 https://www.pcrm.org/yourbodyinbalance
Nutrition
Calories: 244kcal
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