a s i a n

e d a m a m e

s a l a d

250

20 g

23 g

8.5 g

calories
per svg

protein
per svg

carbs
per svg

fiber
per svg

RECIPE

DID YOU KNOW?

o Edamame,

or soybeans is a great
source of protein, dietary fiber, vitamin
K, iron, magnesium, zinc and
phosphorus.

o Eating plant protein sources like soy

and beans helps reduce your risk of
heart disease.

o A cup of cooked edamame provides

over 100% of folate for a healthy adult,
which helps with metabolism and DNA
replication.

o High

fiber foods help to promote

weight loss because fiber has no
calories and will keep you feeling full.

References:
1.
http://healthyeating.sfgate.com/nutritious-edamame-
4600.html
2.
http://www.ext.colostate.edu/pubs/foodnut/09333.html/
3.
Soy Facts. http://nutritiondata.self.com/facts/legumes-
and-legume-products/4376/2
4.
Recipe.
http://www.ambitiouskitchen.com/2011/11/asian-
edamame-salad-with-cilantro-and-toasted-almonds/

Yields 6 Servings | Serving Size: 1 cup

INGREDIENTS
3 cups of edamame, shelled, cooked and chilled
1 red bell pepper, diced
1 orange bell pepper, diced
1 cup of shredded carrots
head of purple cabbage
cup of fresh cilantro, chopped
cup of toasted almonds

DRESSING
3 cloves of minced garlic
1/3 cup of reduce sodium soy sauce
1 tsp of ginger

DIRECTIONS
1. Combine the edamame, bell peppers, carrots
and cabbage in a large bowl.
2. In a small bowl, add the garlic, soy sauce and
ginger together; pour in the salad and mix until
vegetables are fully coated.
3. Add the cilantro and mix; garnish with toasted
almonds.

HELPFUL TIPS

Allergic to nuts? Substitute sesame seed oil to

keep the toasted aroma and flavor.
Add chopped romaine lettuce or Napa cabbage
to the salad to make it a full entre.
Craving meat? Add 3 oz of diced chicken breast