Quick Edamame Corn Salad

Storing

One of the other great things about this recipe is you can make it ahead if you want to meal prep a bit. This will keep in the fridge for 4 – 5 days, just keep it in a good air tight sealed container to keep as fresh as possible.

Nutrition 411

Edamame is rich in protein, antioxidants, and fiber that may lower circulating cholesterol levels. Edamame plant compounds may also reduce the risk of heart disease. It is low on the glycemic index, so it’s suitable for people with type 2 diabetes. It contains around 18.5 grams of protein, which is a decent amount for a plant food. It’s also a quality protein source, providing all the essential amino acids. Several studies suggest that eating soy foods may reduce menopausal symptoms. However, the evidence is inconsistent. (Trusted source.)

Corn is a healthy grain and a source of fiber, vitamins, minerals, and antioxidants. It may promote eye and digestive health. Corn consists primarily of insoluble fiber, which makes it a low-glycemic index food. This means that it is digested slowly and doesn’t cause an unhealthy spike in blood sugar. (refer to www.mayoclinichealthsystem.org – Speaking of Health Aug 5, 2021). It also contains many B vitamins, as well as essential minerals, including zinc, magnesium, copper, iron, and manganese. Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage and wards off diseases like cancer and heart disease. Yellow corn is a good source of the carotenoids lutein and zeaxanthin, which are good for eye health and help prevent lens damage that leads to cataracts. (Trusted source).

Quick Edamame Corn Salad

Donna Spencer

Thisquick and nutritious salad is packed with loads of vegetables. It can beadapted to whatever you have in your fridge at that moment. All you need to dois keep stocked a frozen package each of edamame and corn to have a nutritionalpowerhouse side dish or lunch ready to go in a moments notice. 

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Prep Time 15 minutes mins

Cook Time 0 minutes mins

Course Lunch, Side Dish

Cuisine American

Servings 4 servings

Calories 244 kcal

Equipment

• Cutting Board
• Chef Knife
• small and medium bowls

Ingredients

  

1x2x3x

• 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

Keyword corn, Edamame, maple syrup, miso, poblano pepper, red cabbage, salad, spicy brown mustard