This late summer early fall salad uses local corn and edamame.
The Japanese have been eating edamame (pronounced ey-dah-MAH-meh) for over two thousand years. These delicious, albeit mild tasting, green soy beans can be found at farmers’ markets, the frozen vegetable section or frozen health food section in larger supermarkets or at any Asian store worth its salt in seaweed. Edamame is grown in Ontario and other parts of Canada.
2 cups (500 mL) frozen shelled Edamame
1 cup (250 mL) fresh or frozen cooked corn, thawed
1 red pepper, diced
4 green onions, sliced thinly
1 tbsp (15 mL) apple cider vinegar
1 tbsp (15 mL) sodium reduced soy sauce
1 tbsp (15 mL) no salt or sugar rice vinegar
2 tsp (10 mL) red or white miso paste, found in the International Foods aisle
1 tsp (5 mL) canola oil
2 cloves garlic, minced
1 tbsp (15 mL) fresh ginger, minced
- In a small pot, bring 1 cup (250 mL) of water to the boil. Add the Edamame, bring back to the boil, reduce heat, cover and simmer for 3-4 minutes. Don’t overcook them. They tend to go soggy if they have been overcooked. When cooked drain and set aside.
- To make the dressing: in a small bowl whisk together apple cider vinegar, soy sauce, rice vinegar, miso, oil, garlic and ginger. Store in fridge until serving time.
- In a medium bowl toss together the Edamame, thawed frozen cooked corn, diced red pepper and green onion.
- Store covered in the fridge until well chilled approx. 1-2 hours or until serving time.
- Remove from fridge, pour on dressing you picked and toss well. Serve immediately.
One serving = 1 cup (250 mL) as a side
Double up the serving to make it a vegetarian main, double the nutrient breakdown when you do.
Per serving: 170 Calories, 4.5 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 330 mg Sodium, 22 g Carbohydrates, 6 g Fibre, 11 g Protein
Carbohydrate Choices: 0
Professional home economist tip:
Check out my Facebook Fan page on Wednesday September 9 at 8 pm EDT – I’ll be making this salad live.
From Homegrown – Celebrating the Canadian Foods we Grow, Raise and Produce (Whitecap 2015) written by Mairlyn Smith P.H.Ec. with recipes from the members of the Ontario Home Economics Association