Super-Green Edamame Salad

Super-Green Edamame Salad

3 Reviews
From: EatingWell Magazine, May/June 2015

Avocado, fresh chives and spinach are blended right into the creamy, bright-green dressing in this healthy edamame salad recipe. Pink beans are popular in the Caribbean, but you can substitute pinto beans or light red kidney beans if you can't find them.

Ingredients 10 servings

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  • 2 12-ounce packages frozen shelled edamame, thawed
  • 1 15-ounce can pink beans or pinto beans (see Tip), rinsed
  • 1 medium yellow bell pepper, finely diced
  • ½ cup chopped fresh chives, plus more for garnish
  • 2 cups packed baby spinach
  • 1 ripe avocado
  • ⅓ cup apple juice
  • ¼ cup extra-virgin olive oil or avocado oil
  • 3 tablespoons lemon juice
  • 2 teaspoons reduced-sodium tamari or soy sauce
  • ¾ teaspoon salt
  • ¼ teaspoon ground pepper

Preparation

  • Active

  • Ready In

  1. Combine edamame, pink beans (or pinto beans), bell pepper and chives in a large bowl.
  2. Combine spinach, avocado, apple juice, oil, lemon juice, tamari (or soy sauce), salt and pepper in a blender. Puree until smooth and creamy. Add the dressing to the bean mixture and stir to coat. Garnish with more chives, if desired. Serve at room temperature or cold.
  • Make Ahead Tip: To make ahead: Cover and refrigerate for up to 1 day.
  • Try homemade beans instead of canned. Start with 1 pound of any type of dry beans and rinse well. Place in a large bowl and cover with 2 inches of cold water. Let soak at least 8 hours or overnight. (If you're in a hurry, put the beans in a pot and cover with 2 inches of water; bring to boil, boil for 2 minutes. Remove from heat and let stand, covered, for 1 hour.) Drain the beans, transfer to a large pot and cover with 3 inches cold water. Bring to a boil, skimming off any foam. Reduce heat to a gentle simmer; cook, stirring occasionally, until the beans are tender, 30 minutes to 2 hours. (Cooking time varies depending on the type and age of the bean; start checking tenderness at 30 minutes.) Wait until the beans are almost tender to add salt; adding it too early can prevent beans from softening. (Use about 1 teaspoon salt per pound of beans.) Refrigerate beans in their cooking liquid for up to 1 week or freeze for up to 3 months. One pound dry beans makes 5 to 6 cups
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: about ¾ cup
  • Per serving: 195 calories; 12 g fat(1 g sat); 5 g fiber; 15 g carbohydrates; 9 g protein; 245 mcg folate; 0 mg cholesterol; 3 g sugars; 0 g added sugars; 721 IU vitamin A; 35 mg vitamin C; 69 mg calcium; 2 mg iron; 269 mg sodium; 560 mg potassium
  • Nutrition Bonus: Folate (61% daily value), Vitamin C (58% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, ½ vegetable, 1 lean meat, 1½ fat

Reviews 3

October 13, 2016
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By: Alma
This is delish! The say sauce gives it the perfect savory salty flavor. I used a red bell pepper, I think any color would work. YUM!
August 18, 2015
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By: EatingWell User
Healthy and delicious - lots of beans though Two caveats. Use Haas size avocados (size of a tangerine), which are smaller than the large light green ones. Also, don't pack in too much spinach in the cup. I had incorrectly assumed how can you go wrong with extra spinach and extra avocado? You can. Too much of the green sauce can mask the nice appearance and flavor of the beans. Enjoy!
May 10, 2015
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By: EatingWell User
Fantastic! This sounded so good, I made it for my husband and myself. We loved it. We ate it twice, as an entree. There was still a ton left over -- uh-oh. This won't look pretty for long. Fortunately two of our friends came over, both from completely different food backgrounds, and both were excited to try it -- and they loved it too! Total win. Pros: healthy, quick, delicious Cons: makes a LOT