Edamame and Orange Salad

Celebrate Soy Food Month
Edamame and Orange Salad

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Edamame may seem difficult to pronounce, but they’re exceptionally easy to eat. Originating in Japan, these sweet-tasting soybeans make an excellent meat substitute. Soy remains the highest quality, non-animal protein, offering 11 grams of protein and 4 grams of fiber in every half-cup. Like other soy foods, edamame may help lower cholesterol and protect against heart disease. Begin your edamame experience with this colorful spring salad.
Edamame and Orange Salad

  * 2 cups frozen shelled edamame
  * 2 or 3 red radishes, trimmed and diced
  * 1/2 cup diced seeded cucumber
  * 1/2 cup chopped red bell pepper
  * 1/2 cup chopped scallions, white and green parts
  * 1 orange, membranes removed and rind reserved
  * 1 Tbsp. rice vinegar
  * 1 tsp. reduced-sodium soy sauce
  * 1 Tbsp. canola oil
  * 1 Tbsp. orange juice, preferably fresh
  * Salt and freshly-ground black pepper
  * 1/4 cup cilantro leaves, chopped

In large pot of boiling water, cook edamame according to the package directions. Drain in colander, running cold water over the beans to cool them. Drain well and transfer edamame to mixing bowl.

Add radishes, cucumber, red pepper and scallions. Toss lightly to mix and divide evenly among 4 salad plates. Separate individual segments of orange. Arrange orange segments on top of salad.

Grate 2 teaspoons of zest from the top, orange layer of the reserved orange rind. In small bowl, whisk together zest with vinegar, soy sauce, oil and orange juice. Season to taste with salt and pepper. Drizzle dressing over salad. Sprinkle cilantro on top and serve immediately.

Makes 4 servings.

Per serving: 127 calories, 7 g. total fat (less than 1g. saturated fat), 12 g. carbohydrate, 7 g. protein, 5 g. dietary fiber, 55 mg. sodium. 

From AICR.org