Edamame and Black Bean Salad

Edamame and Black Bean Salad

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Serve up some soy joy! Low-fat, high protein crisp edamame, fiber-rich black beans, and crunchy cabbage get tossed in an Asian vinaigrette for a “superfood” slaw that provides 100% of your daily dose of iron and folate. A great “make-ahead” dish because it gets better as it marinates. Serves 6

Ingredients

  • 1 10-ounce package frozen shelled edamame, thawed
  • 1 15-ounce can low-sodium black beans, drained and rinsed
  • ½ cup chopped red onion
  • 2 cups thinly sliced celery (about 3 medium stalks)
  • ½ cup cilantro, finely chopped (optional)
  • 2 cups of your favorite cabbage, chopped, or cole slaw mix

Dressing

  • 3 tablespoons rice vinegar
  • 2 tablespoons canola oil
  • 1 tablespoon minced ginger
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon sugar
  • ½ teaspoon salt, optional

Directions

  1. In a large bowl, mix together all the ingredients.
  2. In a small bowl, whisk together the dressing ingredients, then add to the vegetable mixture.
  3. Chill until cold, about 1 hour. Serve.

Per serving with dressing: 383 calories, 22g protein, 56g carbohydrate, 8g fat, 1g sat fat, 4g mono fat, 0mg cholesterol, 21g fiber, 49mg sodium (with optional salt: 323mg sodium)

THE SEASONED COOK Low-sodium kidney beans, white beans, or blackeyed peas can be substituted for black beans.

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