Edamame Salad

Edamame Salad

Edamame = boiled green soybeans. If you haven’t tried them crawl out from under your rock, hit the grocery store, and make this recipe happen STAT.

It’s implied in today’s society that soy is good for you, but any foodie/chef/food writer like me has also been exposed to a large amount of literature arguing against any significant health benefits of soy, especially for men. Well guess what, EVERYTHING IN MODERATION. The bottom line is this: A small serving a day is a healthy, and tasty, supplement to your diet, so even if it’s not a “miracle food” it still provides valuable nutrients for you body.

A half cup of shelled edamame (a little more than a cup unshelled) provides these notable nutrients:

120 calories  – Low-cal snack. Winning.

9 grams of fiber – Amazing. Women need 25 grams/day and men need 38.

11 grams protein – Athletes take heed! Almost as much protein as carbohydrates (13 grams).

10% daily value of antioxidant vitamins A and C

10% daily value of iron – That is very high for a plant food. Vegetarians are you listening?

Enough babble; lets cook! Have you ever had Asian-style octopus salad? I took the dressing I make for mine and just added it to a bag of shelled edamame. Tasty. Asian. Healthy. What more do you want from me?

Ingredients – 4 servings

1 bag of frozen edamame (I only see them in 14 or 16 ounce bags; either is fine.)

1 tablespoon of sweet soy sauce (if you don’t have this, use 1 tablespoon regular soy and a teaspoon of palm sugar)

1 tablespoon seasoned rice vinegar

1 teaspoon sesame oil

1 teaspoon white vinegar (NOT white wine vinegar)

1/2 teaspoon freshly ground black pepper

1/2 teaspoon red pepper flakes

1 teaspoon sesame seeds

1 shallot, either finely sliced or minced

2 cloves garlic, minced


1. Lightly salt and bring to boil 4 cups of water. Add the edamame and blanch, no longer than three minutes. Strain and set aside.

2. Combine everything else in a large bowl. Whisk well.

3. Add the edamame to the large bowl and toss until well coated with the dressing. Either serve warm or place in the fridge to cool. I like it cold and letting it sit in the fridge gives it time to absorb more of the yummy Asian flavor.

How easy is that? I think I stole that from Ina Garten but I highly doubt she’ll be coming after me.

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