Add edamame to summer salad to get more fiber in diet

Updated: 2013-07-03T00:49:47Z


The Kansas City Star

Edamame hit the food world like a Japanese tidal wave.

It was once purely a staple of sushi restaurants. Then, celebrities Victoria Beckham, Kourtney Kardashian and Faith Hill were suddenly snacking on the little green soybeans and linking them to health and fitness. American consumers followed suit, squeezing edamame out of the shell and munching them with a beer as a bar snack or grabbing them out of the supermarket freezer case for a more tasty treat at home.

Then came the news that soy health and nutrition claims might have been exaggerated, yet edamame as part of a balanced diet still offers plenty to recommend it at 9 grams of fiber per half-cup serving. That’s equivalent to eating four slices of whole-wheat bread or 4 cups of steamed zucchini, says registered dietitian Elaine McGee on Web MD.

The Star’s Edamame Brown Rice Salad combines edamame with brown rice, as well as corn and red bell pepper, to make a colorful and tasty summer salad.

•  Serving tips: For a spicier version, add a dash or two of cayenne pepper.

This salad is excellent served with grilled fish or chicken.

Edamame Brown Rice Salad

Makes 6 to 8 servings (total yield 7 cups)

1 (16-ounce) package frozen, shelled edamame

1 cup frozen corn, thawed

2 cups cooked brown rice

1 red bell pepper, diced

2 green onions, sliced

1/4 cup chopped fresh cilantro

2 tablespoons olive oil

1/4 cup fresh squeezed lemon juice

2 tablespoons fresh squeezed lime juice

1/2 teaspoon chili powder

Salt and pepper to taste

Cook the edamame according to package directions; drain. Place cooked edamame in a large mixing bowl. Add remaining ingredients and toss gently. Cover and refrigerate for at least 2 hours or overnight.

Per serving, based on 6: 212 calories (32 percent from fat), 8 grams total fat (1 gram saturated), no cholesterol, 30 grams carbohydrates, 8 grams protein, 10 milligrams sodium, 5 grams dietary fiber.

Recipe developed for The Star by professional home economists Kathryn Moore and Roxanne Wyss. To reach Jill Wendholt Silva, The Star’s food editor and restaurant critic, call 816-234-4347, send email to or follow her on Facebook.

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