Name: Mediterranean Edamame Toss
Prep time: 20 min
Total time: 35 min
Ingredients: 0.5 cup uncooked quinoa, rinsed and drained; 1 cup water; 1 cup ready-to-eat fresh or frozen, thawed shelled sweet soybeans (edamame); 2 medium tomatoes, seeded and chopped; 1 cup fresh arugula or spinach leaves; 0.5 cup chopped red onion; 2 tablespoons olive oil; 1 teaspoon finely shredded lemon peel; 2 tablespoons lemon juice; 0.25 cup crumbled reduced-fat feta cheese; 2 tablespoons snipped fresh basil; 0.25 teaspoon salt; 0.25 teaspoon freshly ground black pepper

Prep Time:

20 mins

Additional Time:

15 mins

Total Time:

35 mins

Servings:

4

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Gluten-Free Low-Calorie Nut-Free Vegetarian

Jump to Nutrition Facts

Ingredients

½ cup uncooked quinoa, rinsed and drained
1 cup water
1 cup ready-to-eat fresh or frozen, thawed shelled sweet soybeans (edamame)
2 medium tomatoes, seeded and chopped
1 cup fresh arugula or spinach leaves
½ cup chopped red onion
2 tablespoons olive oil
1 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
¼ cup crumbled reduced-fat feta cheese
2 tablespoons snipped fresh basil
¼ teaspoon salt
¼ teaspoon freshly ground black pepper

Directions

In a medium saucepan, combine quinoa and water. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until quinoa is tender and liquid is absorbed, adding edamame the last 4 minutes of cooking.
In a large bowl, combine quinoa mixture, tomato, arugula, and onion.
In a small bowl, whisk together olive oil, lemon peel, and lemon juice. Stir in half of the cheese, the basil, salt, and pepper. Add mixture to quinoa mixture, tossing to coat. Sprinkle with remaining half of the cheese. Serve at room temperature.

Nutrition Facts (per serving)

237	Calories
12g	Fat
23g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup
Calories 237
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 5g	17%
Total Sugars 4g
Protein 11g	21%
Total Fat 12g	15%
Saturated Fat 2g	11%
Cholesterol 3mg	1%
Vitamin A 856IU	17%
Vitamin C 21mg	24%
Folate 58mcg	14%
Sodium 276mg	12%
Calcium 108mg	8%
Iron 2mg	13%
Magnesium 55mg	13%
Potassium 321mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.