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Mediterranean Edamame Salad

Soy foods can be part of a healthful diet because they add protein without adding cholesterol.

Soy foods can be part of a healthful diet because they add protein without adding cholesterol.


Protein is important for the body because it supplies energy while building and repairing tissues. Soy protein is a complete protein. It has all the essential amino acids, so it is comparable to meat, says the Soyfoods Council.


Edamame, a variety of soybean, is high in protein and fibre and contains no cholesterol. It can be steamed or microwaved in the pod and makes a fun-to-eat, healthful snack.


Here edamame is used in a salad. It adds a crisp, refreshing note to this intensely flavoured Mediterranean dish.


Edamame Salad


Ingredients



  • 1 1/4 cups (300 mL) uncooked bulgur or cracked wheat

  • 2 cups (500 mL) boiling water

  • 2 cups (500 mL) cooked edamame (see method)

  • 1/4 cup (50 mL) prepared pesto

  • 3 tbsp (45 mL) fresh lemon juice

  • 2 cups (500 mL) cherry tomatoes, halved

  • 3/4 cup (175 mL) crumbled feta cheese

  • 1/3 cup (75 mL) thinly sliced green onions

  • 2 tbsp (30 mL) minced fresh parsley

  • 1/4 tsp (1 mL) freshly ground black pepper

  • 4 pita breads (7-inch/17 cm diameter), cut in half

Preparation

1. In large bowl, combine bulgur and boiling water. Cover and let stand for 30 minutes. Drain.

2. In small bowl, whisk together pesto and lemon juice.

3. In a large bowl, combine bulgur, edamame, tomatoes, feta, green onions, parsley and pepper; toss gently to combine. Drizzle with pesto mixture and stir to coat well. Serve with pita halves.

Makes 4 servings (one serving is 1 1/2 cups (375 mL salad and 2 pita halves). Source: Soyfoods Council, www.thesoyfoodscouncil.com.

To cook edamame on stovetop: In saucepan, bring water to boil. Add edamame. Return to a boil and cook for 4 to 5 minutes. Drain. Rinse with cold running water to cool. Drain well.


To cook edamame in microwave: Place edamame in a microwave-safe dish. Cover with plastic wrap and cook on High for 2 to 3 minutes. Remove dish from microwave and let edamame stand for 1 minute.

 
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