Posted at: 04/10/2012 5:14 PM

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April is Simply Soy Foods Month

Hy-Vee Registered Dietitian Jen Haugen will share with your viewers two delicious edamame salad recipes good for your heart and bone health.

Did You Know?

  • Soyfoods provide the only plant-based complete protein, which contains all essential amino acids just like animal protein.
  • Soyfoods are cholesterol-free and low in saturated fat.
  • Health benefits of soy include lowering of cholesterol, easing of menopause symptoms and improvement in bone health.

Roasted Corn & Edamame Salad
Serves 6 - 8
All You Need:
3 tbsp balsamic vinegar
3 tbsp cider vinegar
1-1/2 tbsp brown sugar
3/4 tsp ground cumin
3/4 tsp onion powder
1-2 cloves garlic, minced
2 cups cooked shelled edamame
2 cups roasted frozen sweet corn
3/4 cup finely diced red peppers
3/4 cup finely diced red onions
1 (15 oz) can drained & rinsed black beans (optional)
Sea salt and pepper, to taste
 
All You Do:
1. In a small saucepan combine vinegars, sugar, cumin, onion powder and garlic. Heat until sugar is dissolved. Remove from heat.
2. Place edamame, roasted corn, red pepper,  onion and beans (if desired) in a medium bowl. Pour vinegar mixture over vegetables. Stir to mix. Cover; refrigerate 1 to 4 hours or until chilled, stirring once or twice.

Recipe courtesy of Hy-Vee Kitchen.
Edamame

 

  • Edamame are becoming one of the most appealing whole soybean products.
  • They taste more like a fresh sweet pea, lima or fava bean than a starchy legume.
  • Edamame  are cooked more like a green vegetable than a dried bean.
  • Can be used in soups and stews, salads and side dishes.  
  • Substitute edamame in place of green peas in your favorite recipe.
For a FREE booklet full of quick and easy recipe ideas using soy, send Jen an email (jhaugen@hy-vee.com) with your mailing address and get cooking with soy!

Edamame with Cranberries, Feta and Basil
Serves 4

All you need:
1 (16-ounce) bag frozen shelled edamame
½ cup dried cranberries
¼ cup fresh basil leaves, cut into thin strips
2 tablespoons olive oil
1/8 teaspoon freshly ground black pepper
½ cup crumbled feta cheese

All you do:

  1. Cook edamame in boiling salted water for 5 minutes. Drain and rinse under cold water to stop cooking. Pat dry.
  2. Toss edamame, cranberries, basil, olive oil and pepper together in a medium bowl. Gently stir in feta cheese. Serve chilled or at room temperature.


Nutrition Facts: 323 calories, 17 g fat, 4 g saturated fat, 17 mg cholesterol, 26 g carbs, 223 mg sodium, 16 g protein 6 g fiber.
 

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.



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