If you want to consume soy, edamame is a good place to start. Edamame are harvested at the green stage and can be purchased in the pod or shelled. They can be used to make salads, humus, added to soups and stir fries.
A one-half cup serving of edamame contains 3 grams of fat (primarily mono- and polyunsaturated), 8 grams protein, and 4 grams of fiber. If you are looking for ways to add soy to your diet, try edamame with mustard vinaigrette and check out Cooking Light Magazine website for more recipes.
Edamame with Mustard Vinaigrette
Serves 4 to 6.
Vinaigrette:
2 Tablespoons red wine vinegar
1 Tablespoon Dijon mustard
½ teaspoon salt
2 Tablespoons extra virgin olive oil
Salad:
1 bag (12 ounce) frozen shelled edamame
⅓ cup chopped red onion
½ cup chopped celery
1 Tablespoon minced parsley
Directions:
1. Vinaigrette. In a small bowl combine vinegar, mustard, and salt. Add oil and stir to combine.
2. Salad. Add about 1 teaspoon salt to about 4 cups of water and bring to a boil. Add edamame and cook for about 5 minutes. Drain well.
3. Combine edamame, onion, celery, and parsley. Stir to combine. Add vinaigrette and stir to coat vegetables. Cover and chill for 1 hour before serving.
