If you’re looking for a nutritious, time-saving dish, try this quick and straightforward Edamame salad with rice and feta recipe!
Packed with plant based protein and bursting with flavour, this dish can be made ready in no time using simple ingredients. This salad is sure to satisfy your taste buds whether you’re looking for a speedy lunch or a nutritious side dish.
Edamame, the wonderbeans!
Introducing Edamame Beans, the pint-sized powerhouses of nutrition!
These beans are like the nerdy yet surprisingly athletic kid in school. They might look small and unassuming, but boy, do they pack a punch! Full of protein, fiber, and a host of vitamins, they’re like tiny green bodybuilders flexing their nutritional muscles.
These little green nuggets are like the overachievers of the bean world. They’ve shed their pods, so you don’t have to wrestle with nature’s packaging—just pure, unadulterated bean brilliance. It’s like they said, “Why make you work for it? We’re here to serve!”
Edamame beans are the perfect blend of nutritious and sassy. They’re like the friend who brings kale chips to a BBQ but then sneaks off to dance on the tables. They’ve got protein for days, enough fiber to keep your digestive system happier than a kid in a candy store, and they’re so packed with vitamins they’d put a multivitamin pill to shame.
And let’s talk about their texture—it’s like biting into a tiny, smooth pillow of green happiness. They don’t just sit there being healthy; they’re like the comedians of the veggie world, always ready to add a bit of fun to your snack time.
Edamame – the teamplayer!
Edamame beans are also the ultimate team players. They get along with everyone—toss them in a salad, stir-fry them with some veggies, or just let them shine solo with a sprinkle of sea salt. They’re like the social butterflies of your pantry, always ready to mingle and make everything better.
This Edamame salad with rice and feta cheese tastes great by itself, but it also tastes great when paired with bits of meat, chicken, sausage, or smoked salmon.
Edamame – Health champions!
Edamame beans, which are young, green soybeans, are quite healthy and offer numerous nutritional benefits. Here’s a detailed look at their health profile:
Nutritional Content
1. High in Protein: Edamame beans are a good source of plant-based protein. About 155 grams of cooked edamame provides approximately 18.5 grams of protein.
2. Rich in Fiber: They are also high in dietary fiber, with one cup providing about 8 grams. This helps promote digestive health and can aid in maintaining a healthy weight.
3. Low in Calories: A cup of cooked edamame has around 188 calories, making it a low-calorie snack or addition to meals.
4. Packed with Vitamins and Minerals: Edamame is rich in vitamins and minerals, including:
- Vitamin K: Important for blood clotting and bone health.
- Folate: Crucial for DNA synthesis and repair, especially important during pregnancy.
- Vitamin C: An antioxidant that supports the immune system and skin health.
- Iron: Essential for oxygen transport in the blood.
- Calcium: Important for bone health.
- Magnesium: Supports muscle and nerve function.
Health Benefits
1. Heart Health: The protein and fiber in edamame can help reduce cholesterol levels, thereby lowering the risk of heart disease. Additionally, the folate and magnesium in edamame support heart health.
2. Bone Health: Calcium, vitamin K, and magnesium are essential for maintaining strong bones, and edamame provides all these nutrients.
3. Antioxidant Properties: Edamame contains several antioxidants, such as vitamin C and isoflavones, which help combat oxidative stress and inflammation in the body.
4. Blood Sugar Control: The fiber and protein content in edamame can help regulate blood sugar levels, making it a good option for people with diabetes or those at risk.
5. Weight Management: Due to its high protein and fiber content, edamame can promote feelings of fullness and reduce overall calorie intake, aiding in weight management.
Conclusion
Edamame beans are a nutritious and healthy addition to most diets, offering a variety of benefits due to their high protein, fiber, and nutrient content.
“Green beans: the humble heroes of the vegetable world.”
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Here are a few suggestions for delicious and healthy salad options:
Pre-dessert suggestions: These salads are easy to make and taste fantastic. You and your guests will love them!
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Edamame salad with rice and feta
Ingredients
- 2 portions Rice Off your choicse, white, wild, black
- 250 g Edamame thawed
- 120 g Spring onion
- 140 g corn 1 can of corn
- 1 small bell pepper red for color
- 30 g coriander/cilantro divided
Dressing
- 1 tsp salt
- ½ tsp black pepper
- 1,5 tbsp conc chicken fond
- 3 tbsp extra-virgin olive oil
- 0,5 tbsp Sriracha or double up for more sting
To Serve
- 50 g Crumbled feta
Instructions
- Prepare the ingredients.Start cooking the rice according to the package. It usually takes 10-20 minutes depending on your choice of riceLet the rice drain.
- In a bowl, put the chopped red pepper, corn, finely sliced spring onion, and a pot of divided coriander including the thawed edamame beansMix the dressingStir everything together in the bowlGarnish with crumbled feta. Serve and enjoy!Cuisine – Enjoy the bean-tastic ride!
3 comments
One of our new favorite salads. It’s fresh and filling. Tried with different ad ons such as sausage, chicken, hot smoked salmon, and beef.
Best salad ever. Tastes good for chicken, beef but also supergood as dish of its own.
Thanks!
I agree — It’s a versatile salad. Lovely power beans :)